Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Bench (No Measure)
2 min Row or ski erg
2 rounds
6 push ups
10 scap pull ups
10 arm swings
6 lunge and twist
SPORT
S1 : Behind The Neck Jerk (1RM)
14 min EMOM
Focus:
0-3 Min: Warm up/ technique
Min 3: 5 jerks at 65%
Min 4: 5 jerks at 75%
Min 6: 3 jerks at 85%
Min 8: 1 at 90%
Min 10: 1 at 95%
Min 12: 1 at 100%
Min 14: Find 1RM jerk (1 @ 100+%)
All jerks are from behind the neck instead of in the front rack position.
S2: Elizabeth PRF (Time)
“Elizabeth”
21-15-9
Power Clean
Dips
Rx+: 135/95, Ring Dips
Rx: 95/65, Banded Ring Dips
Sp: 75/45, Tricep Dips on Box
LIFE
L1: 15 min EMOM abs, arms and thighs (No Measure)
15 min EMOM:
Min 1: 20 plate to crunch (orange plates)
Min 2: 15 ring rows
Min 3: 20 plie squats
plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI
6 week challenge: 15, 10, 15
L2: Metcon (Time)
6 rounds:
20 up downs
20 no squat wall balls
15 sit ups
15 stick jumps
10 3-second pulsing lunges (alternate sides, 10 total)
10 cals on assault bike
25 min time cap
AUX: AUX – leg lifts (No Measure)
sit on the ground and place hands by knees, lift legs off ground
4×15 seconds