Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Bench Press (20RM)
14 min EMOM
Focus: Big inhale before you pick up the bar.
0-4 min: Technique warm up
4 min: 5 reps 60%
6 min: 1 rep 80%
7 min: 1 rep 85%
8 min: 1 rep 85%+
9 min; 1 rep 85%+
10 min: 1 rep 85%+
—-Rest 2 minutes—-
13 min: 20 rep max
20RM is usually in the 60-72% range of max
S2: Sport-2 rounds v ups, DU, DL,PU (Time)
2 rounds (just this first part. second part is done once.)
25 v ups
100 double unders
—–Rest 1 minute
30 hand release push ups
25 deadlift 275/185
RX+ 335/205
RX as written
SP 205/115
LIFE
L1: L1-14 min EMOM ski erg (No Measure)
14 min EMOM
1 Min: 200m ski erg
2 Min: 10 clock jumps on 25lbs plate. (3,6,9,12 o’ clock)
3 Min: 5 man makers
4 Min: 30 side crunches
6 WK Challenge: 150,6,3,20
Stagger starts since there are only 2 ski ergs.
L2: Life-15min? (Time)
2 rounds for time
25 v ups
300 single unders
then
50 hip touches
40 box step ups
30 cal assault
20 DB hang snatch 30/15
10 DB burpees (hold to dumbbells come to the top of the deadlift for the end of the burpee)
6 wk Challenge: Take 10 reps off each movement. 10lbs
aux- walk plus pigeon (No Measure)
4 min assault bike or walk cool down
2 min Pigeon stretch each side