Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
warm up – core #3 (No Measure)
7 min AMRAP
200m run or row
25 DU/40 Single Jump Rope
5 Kang Squats (GM-Squat-GM)
7 DB Deadlifts
15 Russian Twists
:20/ arm Pec Wall Stretch”
S1: S1 – Max bench (Weight)
12 min to work up to a max bench press
Please use spotters
NEW TO BENCH?
do 5 rounds of 5 reps at a lighter load.
S2: Sport – longer chipper rope run etc (Time)
Focus: DB weight should be LIGHT-MODERATE. Each DB movement should be UNBROKEN.
6 rounds:
200m run
1 rope climb
10 DB thrusters 30/20lbs
10 box step ups 24/20″
10 GHD sit ups
8 DB squat cleans
RX+: 40/30lbs, 2 rope climbs,
RX: as written
SP: 6 jumping rope pull ups, 20/10lbs,
20 min cap
L1: L1 – updown,propsep,jax (No Measure)
16 min EMOM
min 1: 20 up downs
min 2: :60 balance on one foot with eyes closed.
min 3: 45 weighted jumping jax (5/2.5)
min 4: 25 sit ups
MOVE: 1/2 reps but full stand for min 2
L2: Life-5 rounds (Time)
Focus: Hold your core and hips tight from hip taps to ohs. Squeeze your booty on the step-ups!
5 rounds:
10 box step ups + knee lift at top 24/20
30 hip taps
15 PVC OHS
20/12 cal backwards bike on assault bike
RX: as written
SP: 20/16″
MOVE: half reps SP weight
20 min cap
AUX: AUX – mobility, hips (No Measure)
TWICE THROUGH:
20 windshield wipers
:45 pigeon stretch – R/L
:30 Sumo Squat, hands on knees
10 Psoas Lever on LAX Ball – R/L