Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Bench (No Measure)
2 min Row or ski erg
2 rounds
6 push ups
10 scap pull ups
10 arm swings
6 lunge and twist
SPORT
S1: Banded Bench Press (5rm)
16 min EMOM
Focus: speed on the way up. (Men= blue women = red bands)
0-4 min warm up + set up
4 min: 5 reps 40%
6 min: 5 reps 40%
8 min: 5 reps 40%
10 min: 5 reps 40%
——-11-12 min Rests 2 min
13 min: 20 DB bro shoulder press (only go halfway up. Go light)
14 min: 20 DB bro Press
15 min: 20 DB bro Press
16 min: 20 DB bro press
Use 70 or 100lbs DB to anchor the bands. Middle of band goes over the bar.
https://www.youtube.com/watch?v=5_02z0HO_jI (watch at 1:50)
S2: Sport-50/30×3 (Time)
50 WB 20/14
30 pull up
50 KB swing 44/26
30 push ups
50 DU
5 rope climbs
RX+: 53/35 Chest to bar
R:X as written
SP: 14/6, 35/18, Banded strict pull up
LIFE
L1: L1-singles (No Measure)
16 min EMOM
1 min: 30 Single leg clock touches (stand on one leg reach with hand and touch ground at 9,12 and 3 o’clock. 30 touches total)
2 min: 60 single leg line jumps (jump over a crack in the mats 60 times)
3 min: 20 single leg box jumps (choose height)
4 min: 30 DB punches
L2: Life-10’s med ball (Time)
10 rounds
6 Med ball clean
6 self wall balls (throw to yourself)
6 Med ball push ups
6 russian twist with bed ball
RX 20/14
SP 14/10
AUX: aux-sleeper (No Measure)
3 min sleeper stretch both ways