Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm up – Scap Stablity & Squat (No Measure)
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
S1: Speed Clean Ladder (Time)
15 min Power clean (4 attempts)
0-6 min Warm up technique
Men: 135lbs – 235lbs
Men start at 95lbs last bar is 195
Women start at 65 last bar is 135.
Men start at 65lbs last bar is 135
Women start at beginning last bar is 95.
The goal of this is to get through the ladder as quickly as possible. Take 4 attempts. Run athletes through every ;15-:30 seconds The whole class will be on the same ladder rotating through.
Everyone waiting please help reset bars.
Score = fastest time through.
Coaches: leave all bars set up and pushed to the side between classes. Don’t break down bars each time
S2: Sport – The hunt no barbell (AMRAP – Reps)
Assault wod “The Hunt” 12 min AMRAP
15 KB Sumo Deadlift High pull
15 DB Shoulder to OH
Remainder of 12 min cal on Assault Bike.
RX 40/20, 53/35
SP 30/15, 35/18lbs
score = calories
Stagger starts by 4 min with most seasoned athletes in first heat.
If subbing row divide calories in half.
L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)
15 min EMOM:
Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)
Min 2: 15 ring rows
Min 3: 20 plie squats
plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI
L2: 4 Rounds 12, 4 count bicycle crunches 16 single arm dumbbell thrusters 20/15 25 Air Squats 200m Run *18 Min Time Cap (Time)
12, 4 count bicycle crunches
16 single arm dumbbell thrusters 20/15
25 Air Squats
*18 Min Time Cap
AUX: AUX-grip + hips (No Measure)
2 min plate pinch walk
2 min Each side banded hip stretch
Kids Warm Up Game
K1: Warm-up (No Measure)
In teams of 3, push 3 jump boxes to one end of the gym and stack them in a pyramid with space to crawl under. Once all team members have crawled through, dismantle the tower and relocated it at the other end. See how many times you can do this in 3-5 min. If necessary, work in larger teams and take turns pushing the boxes.
K2: Metcon (No Measure)
Superman on the floor
Superman squats: Start seated on a box. Extend spine in a “superman” position and then stand up. Maintain “superman” on the way back to the box.
Add DB Weights to Super man box Squats