Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Clean & Jerk (No Measure)
3 Min Row w/Openers (15 Sec Sprint at top of each minute)
2 Rounds
10 Wall Squats
10 Z-Press w/Dumbell 20/10
3 Consecutive Broad Jumps
SPORT
S1: Clean and Jerk (1RM)
18 min EMOM
Focus: Treating every Clean and Jerk as a single rep.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 5 C&J @ 60% (Singles)
Minute 8: 5 C&J @ 70% (Singles
Minute 10: 3 C&J @ 75% (Singles)
Minute 12: 2 C&J @ 80% (Singles)
Minute 14: 1 C&J @ 90%-95% or 1RM if ready
Minute 16: 1RM C&J
S2: Sport – Baseline x 2 (Time)
Baseline
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
—-on the 10 minute mark Repeat in reverse order (10 PU, 20 push up etc)
Score = slowest version
LIFE
L1: L1 – 15min Row,Shoulder touch,Glute bridge (No Measure)
15 min EMOM
Min 1: 20/15 Cal Row
Min 2: 40 Plank Shoulder Touches
Min 3: 20 Glute Bridges (2 sec hold at top)”
L2: Life – ass,jelly,updown (Time)
For Time
15-12-9-6-3
Cal, Assault Bike
Jellies (lunge, lunge, squat, jumping squat)
Plate up down 45/25
*18 Min Time Cap
AUX: AUX – shoulder ext rot (No Measure)
2 min Door jam shoulder stretch for ext rotation