Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Coaches Choice – Core warm up (No Measure)
500M row or 400 run.
7 min of core work
S1: S1 – pull up + HS hold (No Measure)
15 min EMOM
5 rounds
Min 1: 5 banded pull ups with 5 sec negative
Min 2: 30-50 sec HS hold ( modify as needed)
Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1
S2: Sport – GHD back ext (Time)
4 Rounds:
21 Box Jumps 24/20′
15 KB swings 53/35lbs
9 Thrusters 95/65lbs
Run or row 200m
RX+: 135/95lbs, 70/53
RX: as written
SP: 75/45lbs, 35/18lbs
Modify pull ups as needed
L1: L1- 16 min OHS, kbs deadlift (No Measure)
16 min EMOM
Min 1: 20 trainer bar ohs EYES MUST BE CLOSED
Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)
Min 3: 80 DB punches (squeeze core) 10/5
Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.
RX: As written
SP: 26/10lbs, 5/2.5lbs
JUST MOVE: SP weight 1/2 reps
L2: Life – WB,row,slam (Time)
Focus: Great core emphasis on each exercise! Choose a weight for the OH DB hold that does not STRAIN your shoulders (just FATIGUE).
40-30-20
Split stance WB
ring rows
Between rounds 1 min double OH DB hold 30/15lbs + 400m run
RX: as written
SP: 14/6lbs, 20/10lbs
JUST MOVE: SP weight 1/2 reps
20 min cap
AUX: AUX – Reverse Plank Sit-ups (No Measure)
6min EMOM:
Odd: :20 Reverse Plank
(on hands and heels, facing up!)
Even: 10 Sit-ups (Weighted?)