Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
LIFE
L1: Metcon (No Measure)
16 min EMOM (4 rounds)
1 min: 30 DB punches 10/5
2 min: 30 stick jumps/steps total
3 min: 20 Med ball russian twist
4 min: 20 banded half squats (band just below knees start at 90 go up only 3 inches then back down)
L2: Life medium row (Time)
2 rounds
1000 row
30 WB’s 14/10
20 v ups
10 clock jumps on box 20/16 Step if needed (3,6,9,12)
SPORT
S1: Bench Press
15 min EMOM Bench Press
Focus:Pinch shoulder blades before you lay down.
0-4 Warm up
4 min: 20 reps 40%
6 min: 2 rep 85%
8 min: 15 reps 40%
10 min: 2 rep 85-90%
12 min: 10 reps 50%
14 min: 2 rep 85-90%
S2: Chipper deadlift (Time)
40 box jump overs 24/20
30 pull ups
20 deadlifts 275/175
10 Burpee DB clusters 40/30
RX+ sub 12 Mu for Pull up 345/205, 50/40
RX as written
SP 205/125, 30/20
Aux WOD
Core: core mobility (No Measure)
3 x 15m plate drag
2 min with LAX ball in upper back and chest