Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Push Press (10)
Push Press 4×10
Focus: light weight & SPEED
Dips: stay tight and hollow through the entire movement
min 0-2 warm up
min 2: 5 @ 50%
min 4: 10 @ 60%
min 6: 2-4 5-sec neg ring dips
min 8: 10 @ 60%
min 10: 2-4 5-sec neg ring dips
min 12: 10 @ 60%
min 14: 2-4 5-sec neg ring dips
min 16: 10 @ 60 %
S2: Sport – unbroken 60 thrust (Time)
60 Thrusters for time
There’s a catch. If you don’t go unbroken (stop continuous movement) You have to do the remainder of reps left as DB clusters
RX+:115/75 50/30
Rx: 95/65 40/20
Sp: 75/35 30/15
If I do 49 thrusters and stop I then have to do 11 Db clusters to finish. If i do 60 thrusters unbroken I am done.
LIFE
L1: L1 – tabata (No Measure)
Tabata:
:20 on / :10 rest [8 rounds of each movement]
Med ball sit ups
DB Strict Press
Rowing
single leg line jumps
L2: Life – 14 min,am rap,updwn,wb,thump,stairs (AMRAP – Rounds and Reps)
14 min AMRAP
10 up downs
10 wall ball throw to yourself 14/10
5 tuck jumps
3 stair climb (stapleton 25 lunges)
AUX: aux- walk plus pigeon (No Measure)
4 min assault bike or walk cool down
2 min Pigeon stretch each side