Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 shoulder Pass Throughs w/ band
10 KB Swings
SPORT
S1: Overhead Squat (2+1)
Every 2 minutes for 15 minutes (6 sets):
2 Squat Snatch + 1 Overhead Squat
Focus: Consistent movement in the catch on the power position and the squat position.
Minute 0-4: Warm-Up
Minute 4: 2+1 @ 65%
Minute 6: 2+1 @ 70%
Minute 8: 2+1 @ 75%
Minute 10: 2+1 @ 75%+
Minute 12: 2+1 @ 75%+
Minute 14: 2+1 @ 75%+
*% based off 1RM Power Snatch, and are suggested percentages, do your best to add weight each set
S2: Heavy DB Thruster (AMRAP – Rounds and Reps)
12 min AMRAP
2 DB thrusters
4 Ring Dips (Girls 2)
6 DB hang cleans
8 cal assault (sub 16 cal on rower)
RX+ 70/50
RX 50/30
SP 40/20 Banded Ring dips
LIFE
L1: L1- 16 min EMOM (No Measure)
16 min EMOM
Min 1: 20 Stiff Legged Deadlifts w/KB
MIn 2: 20 Ball Slams
Min 3: 15/12 Cal row
Min 4: 20 banded clam shell lifts
CHALLENGE: 12 reps on first 2 min.
https://youtu.be/_3Rvwlk3BsA?t=1m59s
L2: Life – jumprope,mountain,step,jane,row (Time)
5 rounds
100 jump rope alt stagger step
80 mountain climbers
60 box step ups
40 Jane Fondas
20 cal row
AUX: AUX – banded shoulder (No Measure)
3 min banded shoulder stretch