Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Floor Press (3RM)
15 min EMOM
Focus: Stack forearm’s, feet bent, pause 1 sec at bottom
0-4 min Warm up technique
min 4: 10 reps 50%
min 6: 8 reps 60%
min 8: 5 reps 75%
min 10: 4 reps 80%
min 12: 1 rep 90%
min 14: 3RM
http://www.bodybuilding.com/exercises/detail/view/name/floor-press
S2: SPORT-14min emom snatch+ghd (Time)
14 EMOM alt between (7 rounds)
5 power snatches
8 GHD
*Stagger Starts if needed
Denver – must set up bars downstairs
Score = weight
LIFE
L1: LIFE-15min EMOM (No Measure)
15 min EMOM:
min 1: low plank (on elbows) :45
min 2: 30 hip touches
min 3: :30 wall sit
L2: LIFE-50-50 (Time)
For Time:
50 weighted jumping jax (5/2.5)
40 high knees
30 box step ups (20/16)
20 ring rows
30 box step ups
40 high knees
50 weighted jumping jax
Aux WOD
AUX: Aux – ankle/knee (No Measure)
90 seconds on each leg
https://youtu.be/aLj_VkfQzJI?t=1m32s
Kids Strength/Skill
K1: Coaches Choice (No Measure)
500m row
Dodgeball or other game
K2: Front Squat
Front Squat 6×3
Agility Ladder (1 foot in, 2 feet in, icky shuffle, lateral approach) x 3 each
Kids WOD
K3: Metcon (Time)
3 Rounds For Time-
300m Run/Row
21 KB Swings
12 Push-ups