Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
SPORT
S1: Jerk Balance (7×3)
Every 2 minutes for 17 minutes (7 sets):
Jerk Balance
Focus: Fast split into balanced foot position with a strong lockout, no press outs. Hold each split for 2-3 seconds before recovering, and ensure that you are well balanced.
Minute 0-4: Warm-Up/Technique
Minute 4: 5 Reps @ 40-45%
Minute 6: 3 Reps @ 45-50%
Minute 8: 3 Reps @ 50-55%
Minute 10: 3 Reps @ 55-60%
Minute 12: 3 Reps @ 60-65%
Minute 14: 3 Reps @ 65-70%
Minute 16: 3 Reps @ 65-70%
*% based off 1RM Jerk
20 sec hollow hold between each set (6 total).
https://www.youtube.com/watch?v=XLGOJ9FZW3U
S2: Metcon (Time)
4 Rounds
10 HSPU
15 T2B
20 Shoulder to OH
25 Double Unders
Rx+: 135/95
Rx: 95/65
Sp: 65/45, Push Ups, Knee Tucks/V-Ups, Double Taps
18min Cap
* Strict HSPU if you got ’em. If you need to scale reps for HSPU to a more manageable number do that. The HSPU will be tough as the rounds continue (i.e. you can do 5-7 fairly quickly but then stare at the wall for 3 mins to get the last 3-5, mod to 6 reps/round)
LIFE
L1: Metcon (No Measure)
3 Rounds, 3 Min at ea Station
:40 Work/:20 Rest
Jumping Lunges
10m Shuttle Run (down and back is 20m)
Plank
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, and then repeat.
L2: Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
10 V-Ups
20 Box Step Ups
25 KB Deadlifts
30 Single Unders (Double Unders if you got ’em)
Rx: 24/20″, 53/35#
Sp: 20/16″, 44/26#