Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm up – Lower #4 (No Measure)
400m run or row
2-3 Rounds:
5 Kang Squats (GM-Squat-GM)
5 Spinal Rolls
5 Kneeling Sit-Stand
5/leg Fire Hydrants
https://www.youtube.com/watch?v=C6kQRA3pEws&feature=youtu.be
https://youtu.be/PLek2e8NlKc
S1: S1 – TEST clean and Jerk (Weight)
16 min EMOM
Min 0-4 technique
Min 6: 5 reps
Min 8: 5 reps
Min 10: 5 rep
Min 12: 3 rep
Min 14: 1 rep
Work up to a max
https://youtu.be/YuV2kAQjA3g?t=1m3s
S2: Sport – DL,Push up etc (Time)
5 Rounds for time of:
10 Deadlifts 155/95
10 push ups
10 box jumps or step ups 24/20″
200m Run or row
RX+: 185/115, 30/24″ ring dip
RX: as written
SP: 115/65, 20/16″,
Sub Handstand push ups if possible.
Change: added 200m run
L1: L1 – 15 min AMRAP (No Measure)
15 MIN AMRAP
1:00 Wall-Sit
25 Double Taps
25 RKBS
25 DB Press
—Rest :30 sec—-
L2: Life-reverse burp (Time)
Focus: Be careful on reverse burpees! Rest your hands from holding the DBs on the sit-ups and row/run.
6 rounds:
6 reverse burpees (use DB or bands on rig to aid if needed)
12 DB walking lunge 20/10
18 DB hang clean and Jerk
24 sit ups
200m run
RX: as written
SP: 15/5lbs
JUST MOVE: 3 rounds
20 min cap
https://www.youtube.com/watch?v=m6D_vl2mvw0
AUX: AUX – mobility, hips (No Measure)
TWICE THROUGH:
20 windshield wipers
:45 pigeon stretch – R/L
:30 Sumo Squat, hands on knees
10 Psoas Lever on LAX Ball – R/L