Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Glutes (No Measure)
500m Row
3 rounds
20 banded side steps
5 down dog to up dog
20 leg swings
5 air squats
SPORT
S1: Squat Clean (1RM)
18 min to Establish a max squat clean
Focus: Catching the bar with a vertical back
0-2 Ankle stretch (Watch at 2:08) https://www.youtube.com/watch?v=uwLM5n-rYmA
2-5 min warm up
5 min: 5 rep 50%
6 min: 3 rep 60%
7 min: 1 rep 70%
8 min: 1 rep 75%
9 min: 1 rep 80%
11 min: 1 rep 90%
13 min: 1 rep 95%
15-18 min: 1 rep 100%+
min 9-15 go every 2 min
S2: Sport-OHS + assault bike (Time)
20/15 Cal Assault Bike (40 cal row)
30 OHS
20/15 Cal Assault Bike
20 Power Snatches
20/15 Cal Assault Bike
10 Hang Squat Snatches
Rx+:135/95
Rx: 95/65
Sp: 75/55
LIFE
L1: Metcon (No Measure)
:40 Work/:20 Rest
One arm KB Swings
Box Step Ups
Hip taps (push position hands to hips)
DB Push Press
Med ball sit up (touch over head + in front of feet)
No Squat Wall Balls
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, 12 and 15.
L2: Life-box jumps over etc (Time)
40-30-20-10 reps of each:
Rear Foot Elevated Split Squats (Total)
Up downs
Box Jump Overs 24/20
20 min cap
AUX: Metcon (No Measure)
3 min EMOM 20 Jane Fondas
2 min inappropriate stretch
https://www.youtube.com/watch?v=yZOGzTfIqDk
Watch at 2:25