Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Hang Clean (1rm)
14 min to Establish a max hang clean
Focus: pull the whole way through the lift
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 80%
9 min: 1 rep 85%
11 min: 1 rep 90%
13 min: 1 rep 95%
15 min: 1rm
min 9-15 go every 2 min
Coaches Fav’s (Time)
This wod is inspired by each coach’s favorite movement
10 rope climbs (Caleb)
40 OH lunge 95/65 (Dev)
10 Deadlift 315/205 (Ericka)
2 min assault bike(Alex)
RX+: 365/255, 115/75
RX: as written
SP: 225/135, 75/35
Same Bar strip weights. DL should be heavy
Score = time minus calories achieved in the 2 minutes as seconds so if I get 52 cal I subtract that as seconds from my total time. measure time when 2 min assault bike is done.
LIFE
L1: L1 – 16min 40 bro,stick,russian,halfsq (No Measure)
16 min EMOM (4 rounds)
1 min: 40 DB bro press (half way up shoulder press)
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 – row,wb,vup,clock (Time)
2 rounds
1000 row
30 WB’s 14/10
20 single arm/leg V ups
20 clock jumps
aux – 4 emom half squats (No Measure)
4 min EMOM 20 banded half air squats
Start at 90 deg go up half way
Warm-up
Kids Warm up
500m Row
PVC Pipe Warm Up
Weightlifting
Kids Skill and Strength
Deadlift 5×5
Rope Climbs
5 attempts
Deadlift
Deadlift 5×5
Rope Climbs
5 attempts
Metcon
Kids WOD “Karen”
100 WallBall Shots for Time
max height that the athlete can safely hit. Stay light with med ball
Game at end if time
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#