Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
warm up – core #5 (No Measure)
400m run or row
2-3 Rounds:
10 lunge + twist
:20 Anti-Rotation Plank
20 Mountain Climbers
10 V-ups
S1/2: Sport – Linchpin 11/20/16 (Time)
Focus: Part 1- Shoulder endurance; tight core for OH movements Part 2- Push pace on run/row/bike. Part 3- Practice breathing during big sets of TTB.
3 Rounds for time of:
30 shoulder taps in HS position
10 Clean & Jerks 115/65
—-rest 3 min—–
2 Rounds for time of:
400m Run or 25/15 bike
20 jumping bar Muscle ups
——rest 3 min——-
For time:
1000m row
50 TTB
RX+:155/105, 10m HS walk (upstairs), 10 muscle ups
RX: as written
SP: 95/45
L1/2: Life – linchpin 5/9 long stuff (Time)
Focus: Part 1 – Welcome to the gun show! Hold shoulders back for dumbbell work. Part 2 – Cardio! Part 3 – Knees OUT on squats + CORE!
6 rounds
5 DB squat cleans 20/10
10 DB bent over row
10 shoulder press 20/10
—–Then—–
800m run or row
—–Then—-
8 rounds
10 Air Squats
10 mountain climbers
5 sit ups
200m run or row (8x’s)
Rx: 30/20lbs
Sp: as written
JUST MOVE: every 3 min rest 1 min, + half reps/distance
40 min cap
AUX: AUX – V-ups Russian (No Measure)
5min EMOM:
5 V-ups + 10 Russian Twists
(Weighted?)