Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
warm up – lower #2 (No Measure)
400m run row
2-3 Rounds:
12 Band. Side Step/side
8 Band. Pole Squats
4 Hip Circles/leg
8 Scapular Pull-ups”
S1: S1-Rope climbs (No Measure)
10 min EMOM
Min 0-4: instruction on ropes
—-Then—–
3 rounds
Even min: 1-3 rope climbs
Odd min: 10-15 GHD sit ups
Newer to Ropes??? practice ropes with coach until 10 min mark then do 50 GHD sit ups.
S2: Sport – Front rack box jump run (Time)
Focus: Power cleans should be heavy & fast (singles or try unbroken!)
5 rounds
5 power cleans 135/95lbs
10 box jump or step ups 24/20″
20m front rack walk 2 kb’s 53/35lbs (squeeze core)
RX+: 185/115lbs, 70/53
RX: as written
SP: 95/45lbs 20/16″ 35/10lbs
L1: L1 – remainder time AMRAP (No Measure)
4×4 min AMRAP
40 GHDSU + row
40 DB Lunges 20/10lbs + row
40 DB Renegade Rows + row
40 Bench/Box Dip + row
With remainder of time row for calories
SP: half reps 15/5lbs
L2: Life-15min? (Time)
Focus: Part 1 – Challenge of holding your core tight during jump roping. Part 2 – Big reps for cardio/endurance.
2 rounds for time:
25 v ups
200 single unders
—–then—–
800m run or row
60 hip touches
50 box step ups 24/20″
40/30 cal assault
RX: as written
SP: 20/16″
JUST MOVE: Half Reps
AUX: AUX – mobility, Front Rack prep (No Measure)
TWICE THROUGH:
1:00 Lat smash with a KB
1:30 T-Spine Opener: MB under shoulder blades, hips on the floor. Reach back over the MB and grab the handle of a KB. Breathe