Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulders + general + snatch (No Measure)
400 run
4 min amrap
10 Scap pull ups
10 PVC pass throughs
10 squats
10 floor sweeps
SPORT
S1: Rope Climb (Skill day)
12 min EMOM
0-4 min: Technique
4 min: 1-3 rope climbs
5 min: 20m sled push
6 min: 1-3 rope climbs
7 min: 20m sled push
8 min:1-3 rope climbs
9 min: 20m sled push
10 min: Max climbs in 1 min
11 min: 20m sled push
stagger stations if needed for ropes
S2: Sport – unbroken (Time)
2 rounds for time
40 Wallballs (must stay moving to be unbroken)
30 shoulder to overhead (must stay at shoulders
20 pull ups (can’t come off)
RX+: 115/75 30/20 chest to bar or 7 muscle ups
RX: 95/65, 20/14
SP: 75/45 14/10, ring rows
Anytime you break one of the movements you must do a 400m run.
LIFE
L1: L1 – 15 min holds (No Measure)
15 min EMOM
1 min: 25 DB thrusters
2 min: :40 plank
3 min: 80 plate jumps (onto 25lbs)
4 min: :40 wall sit
6 week Challenge: 18, :40, 50, :40
L2: Life-reverse burp (Time)
4 rounds
6 reverse burpees (use DB or bands on rig to aid if needed)
12 DB walking lunge 20/10
18 DB hang clean and Jerk
24 sit ups
https://www.youtube.com/watch?v=m6D_vl2mvw0
aux – 4 emom half squats (No Measure)
4 min EMOM 20 banded half air squats
Start at 90 deg go up half way