Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body/Hip (No Measure)
2 Min Row (:30 sprint/:30 Recovery Pace)
2 Rounds
10 Banded Good Mornings
1 Round of Banded Delt
(https://www.youtube.com/watch?v=HjfxvSfpSyo)
SPORT
S1: Log (1RM)
16 min EMOM
Focus: Keep arms bent and roll up chest
Stay hollow on HS hold
0-4 warm up/ technique
4 min: 3 log clean and press
5 min: :20 second HS hold belly facing
6 min: 6 Double KB front squat
7 min: 3 log clean and press
8 min: :20 second HS hold belly facing
9 min: 6 Double KB front squat
10 min: 1 log clean and press
11 min: :20 second HS hold belly facing
12 min: 6 Double KB front squat
13 min: 1 log clean and press
14 min: :20 second HS hold belly facing
15 min: 6 Double KB front squat
Work up to something heavy. Teams of 3 on different minutes because we have 3 logs
S2: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
RX+ as written
RX: 18,14,10 C2B, 95/65
SP: 27, 21, 15 chin over 95/65
All snatches are squat snatches.
LIFE
L1: L1 – 16 min EMOM (No Measure)
16 min EMOM
1 min: 8/6 arm only assault bike
2 min: 20 Med ball sit ups (touch ball in front)
3 min: 30 no squat WB
4 min: 20 bear hug med ball squats
6 week CHALLENGE: 6,12,20,10
L2: Life – bent row, split squat,up down c&J, fondus (Time)
4 rounds
20 DB bent over row 20/10
20 Split squats (leg on bench)
10 up down DB clean and jerk
30 jane fondas
6 week CHALLENGE: 3 rounds 10-5lbs
AUX: AUX – banded shoulder (No Measure)
3 min banded shoulder stretch