Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
OH Stability (No Measure)
400m Run or 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
S1: Shoulder Press (2 RM)
15 min EMOM Shoulder Press
Focus: Engage Lats before you pick up the bar.
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: Sport – 100DB clusters +V up (Time)
100 DB clusters
*CATCH: on the top of every minute do 5 burpees
Then 40 v ups
RX+ 50/30
RX: 40/20
SP: 30/15
L1: L1 – 16min ass,updwncj, coaches choice (No Measure)
16 min EMOM
Min 1: Coaches choice
Min 2: Coaches choice
Min 3: 14/10 cal assault (pedal backwards)
Min 4: 20 up downs + DB shoulder press
L2: Life – delt raise,leg ext, Db step up, row (Time)
5,10,15,20,25,30
– Front + side delt raise = 1 15/10lbs
– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)
– DB step up + shoulder press 24/20
– cal row
25 min cap
AUX: AUX-couch + runners (No Measure)
2 min each leg couch stretch
2 min Runners lunge