Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Coaches choice a little extra (No Measure)
400m run
5 min accessory
5 min stretch/mobility
S2: Sport – Cj row etc (Time)
Focus: Cleans & KB should be VERY LIGHT. Each round should be under 4:00.
4 rounds (for total time):
400m Run or row
10 power cleans 95/65lbs
6 Bar Over Burpees
10 KB Goblet lunges 35/26lbs
Rest 1:00
RX+: 115/75lbs, 44/35lbs
RX: as written
SP: 75/35lbs 26/10lbs
L1: L1 – ham curl,row,delt,skier (No Measure)
4 rounds:
20 Supine Hamstring Curl on Med Ball 20lbs
20 Ring Row
—–Rest 1 min—-
4 rounds :
30 one legged box squat 20″
60 skier jumps Move quickly cover some distance
MOVE: 1/2 reps + side steps
Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8
L2: Life – row ghd, stairs (Time)
Focus: Cardio endurance paired with core and leg strength movements.
1000m row (every 200m do 10 GHD sit ups)
15 stair climbs (every 5 do 15 air squats)
RX: as written
SP: 800 row, 10 stairs
MOVE: 1000m row + 20 sit ups + 20 squats
AUX: Aux – ankle/knee (No Measure)
90 seconds on each leg