Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Push Press (2)
18 min EMOM
Focus: Explosive lock out. Drive hard.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 10 Reps @ < 30%
Minute 8: 8 Reps @ 40%
Minute 10: 6 Reps @ 50-60%
Minute 12: 5 Reps @ 60-70%
Minute 14: 3 Reps @ 70-80%
Minute 16: 2 Reps @ aprox 85-90%
*% based off 1RM Push Press “
S2: Sport – “Fran+Darwin = Frank (Time)
21 Thrusters
21 pull ups
Rest 1 min
15 clusters
15 weighted pull ups 20/10 medball
Rest 1 min
9 Bear complex (squat clean thruster + back squat thruster)
9 Burpee pull ups
Rx+: 95/65, sub 3 for one muscle ups. Must do all 9 burpees on last round.
Rx: 75/55
Sp: 45/35″
LIFE
L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 40 Flutter Kicks (4 Count)
MIn 2: 3 Shuttle Sprints (Half Gym & Full Gym)
Min 3: 20 KB Thrusters (10 Each Arm)
Min 4: 20 Lateral Side to Side Lunges
L2: Life – 20min AMRAP run,DL,Snatch,J PU,V up (AMRAP – Rounds and Reps)
20 Minute AMRAP
200m Run
20 (10/Leg) Single Leg Deadlifts, 35/26
15 Dumbbell Snatches, 30/20
20 Jumping Pull-Ups
15 V-Ups “
Aux: Aux – ankle/knee (No Measure)
90 seconds on each leg
https://youtu.be/aLj_VkfQzJI?t=1m32s