Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm up – abs (No Measure)
400m run or row
2 rounds
10 scap pull ups
5 Toe to bar or hanging knee tuck
10 tin man kicks
Coaches lead this. Do all together as a class.
2 rounds
10 sit ups
10 med ball russian twist 20/10lbs
1 min plank
S2: Sport – run,TTBPU,DBDL (Time)
Focus: Choose a challenging gymnastics combination. Goblet squat should be HEAVY.
4 rounds:
400 run or row
5 x complex (TTB + Pull up = 1 rep. 5 reps total)
10 DB goblet squats 70/40
15 burpees
RX+:100/70
RX: as written
SP: 50/30
Can sub 2 x (TTB + MU = 1 rep)
CHANGE: added 15 burpees
L1: L1-16min EMOM sliding lunge leg only (No Measure)
16 min EMOM (4 rounds)
min 1: 20 total sliding side lunge
min 2: 10/8 leg only assault
min 3: 50 bicycle crunches
min 4: 25 goblet squats 35/18lbs
RX: as written
SP: 26/10lbs
MOVE: 1/2 reps
https://www.youtube.com/watch?v=yjhGyN2tZcU
L2: Life – 5 rounds run, hold,mtclim (Time)
Focus: Set your shoulders BACK before starting the DB hold. Leg and core endurance with squats and crunches.
5 rounds:
400m run or 500 row
:30 DB delt hold 10/5lbs
25 air squats
40 bicycle crunches
RX: as written
SP: 10/5lbs
MOVE: 3 rounds
23 min cap
AUX: Aux – Gluten Free (No Measure)
3 rounds of 15 reps for each movement and each leg:
1.Fire hydrant
2.Donkey kick
3.Hook + lift
S1 – RDL + thrusters (Weight)
15 min EMOM
Min 0-3: Technique
Min 4-10: 8 Stiff Leg Deadlift
(push butt back & keep knees “soft” but not locked) Use a weight that is challenging but NO FAILURE!
Min 11-15: EMOM 12-15 thrusters unbroken, EMPTY barbell
Score = RDL weight