Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Front Squat ( 1 rm)
Establish a max front squat 15 min EMOM (Every 2 min)
0-3 warm up
3 min 3 reps 70%
5 min 3 reps 80%
7 min 1 rep 90%
9 min 1 rep 95%
11 min 1 rep 100%
13 min 1 rep 100%+
S2: Metcon (Time)
For time:
500 row
Rest 5 min
3 rounds
400 run
30 Unbroken DB hang cleans (2 DB’s.
If you put them down you must do 20 burpees each time.)
Rest 5 min
500 row
Score is total time. Everyone must rest the 5 min.
RX+ 50/30
RX 40/20
SP 30/10
30 min cap
LIFE
L1: Metcon (No Measure)
Every minute for 18 minutes :
Min 1: :45 Max Effort Stair Sprint
Min 2: :45 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall or pass with partners)
Min 3: :45 Goblet Squats
L2: Metcon (AMRAP – Rounds and Reps)
25 Min AMRAP
20 Burpees
20 Jumping Lunges
40 DB Delt raises 10/5
800 run