Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Clean + general (No Measure)
500 Row
8 min AMRAP
:30 sec front rack hold
8 Bent over Row
8 pole squats
8 KB swings
SPORT
S1A: Hang Clean (2×6 @ 70%)
10 MIN EMOM
Deadlift+ Hang Clean 70% of Clean
Minute: 0-4 Warm-up
Minute 4: 4 Deadlifts + 4 Hang Cleans
Minute 5: 4 Deadlifts + 4 Hang Cleans
Minute 6: 5 Deadlifts + 5 Hang Cleans
Minute 7: 5 Deadlifts + 5 Hang Cleans
Minute 8: 6 Deadlifts + 6 Hang Cleans
Minute 9: 6 Deadlifts + 6 Hang Cleans
Pace as needed.
S2B starts immediately
SPORT
S1B: Pull-ups
9 min EMOM – Kipping drills
Focus: tight glutes/hips through on kip
Min 0-2 instructions on technique
Min 3-4 : 7 kips working on Hollow and extension positions + 7 Hollow rocks
Min 5-6: 4 lat pull ups Focus on keeping toes pointed and body rigid. Pull up as high as possible keeping arms 100% straight = lat pull up + 7 Hollow rocks
Min 7-8: 3-6 Pull ups keeping rigid form + 7 hollow rocls
S2: Metcon (AMRAP – Rounds and Reps)
“Unbroken”
10 MIN AMRAP
3 Unbroken OHS
3 V ups
10 Unbroken Double unders
6 UB OHS
6 V ups
20 UB Double unders
9 UB OHS
9 V ups
30 UB Double unders
etc…
RX+ 115/80
RX 95/65
SP Front Squat + Unbroken Single Unders Backwards
Cut reps in half or thirds for DU if you can do less than 40 unbrkoen. If you fail more than 4 times in one round move on and put in notes at end.
Score = total completed rounds + reps.
finished the 12’s but got stuck on the OHS on the 15’s score = 12 rounds 0 reps
OHS/FS + Double unders must be unbroken or you have to start over.
* The Project Rise Team is very aware of the fact that double unders were programmed two days in a row. We understand that most of you will suffer severe injury and potential Leprosy but we are willing to put you through this risk. If you have any questions or concerns about this please message Alex Takacs on his MySpace account from 1999.
LIFE
L1: Metcon (No Measure)
18 MIN EMOM
Minute 1: 15 Single arm Dumbell Thrusters
Minute 2: 60 Flutter Kicks
Minute 3: 5 ten count https://www.youtube.com/watch?v=FT-Yk2S4ado
L2: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
20 Dumbell Hang cleans 20/10
15 Dumbell lunges
10 Calorie Assault Bike