Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Speed Clean Ladder (Time)
15 min Power clean (4 attempts)
0-6 min Warm up technique
Bar weights
45/55/65/75/85/95/115/135/155/175/195/215/235
RX+
Men: 135lbs – 235lbs
Women: 95-155.
RX
Men start at 95lbs last bar is 195
Women start at 65 last bar is 135.
SP
Men start at 65lbs last bar is 135
Women start at beginning last bar is 95.
The goal of this is to get through the ladder as quickly as possible. Take 4 attempts. Run athletes through every ;15-:30 seconds The whole class will be on the same ladder rotating through.
Everyone waiting please help reset bars.
Score = fastest time through.
https://youtu.be/lPtciQJZ7gc?t=43s
Coaches: leave all bars set up and pushed to the side between classes. Don’t break down bars each time
S2: Sport – 1krow +DU (Time)
1k Row for time
Every pull on the rower must be matched by double unders
RX+: 3 Du = 1 pull
RX: 1 DU = 1 pull
SP: 500m row with 1 to 1 DU (attempts count) and 500 row just straight rowing.
Break up reps as needed
LIFE
L1: L1 – 16 min Leg City (Time)
16 min EMOM
Min 1: 14/10 cal row
Min 2: 8/6 Leg only Assault bike
Min 3: :45 wall sit
Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.
6 week Challenge: 8, 6,:45, 1 min
L2: Life – Thrust,Punch,Jax,Plate jump (Time)
5 rounds
20 DB thrusters 20/10
20 DB punches 20/10
40 weighted jumping jax
60 plate jumps 45/25
6 week Challenge: 10,20,30,40 10lbs-5lbs
AUX: AUX – Couch stretch (No Measure)
2 min Each side