Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stability/Oly Prep (No Measure)
2 Min Row
2 Rounds
10 Scap Pull-Ups w/Twist
10 Superman Reach & Pull
5 Burpee Broad Jumps
SPORT
S1: Shoulder Press (5,5,4,4,3,3,2,2,1,1)
Focus: Keeping tension in butt, core and lats
Start around 75% and with each set move up in weight until you are at a max for the day.
0-2 warm up
2 min 5 reps
3:30 min 5 reps
5 min 4 reps
6:30 min 4 reps
8 min 3 reps
9:30 min 3 reps
11 min 2 reps
12:30 min 2 reps
14 min 1 rep
15:30 min 1 rep
S2: 2k Row Death by Burpee (Time)
2k row for time with death by burpee
When the clock hits 1 min you will stop rowing and do 1 burpee. When it hits 2 min you will do 2 burpees…etc You will go until you finish or cannot complete the burpees in the time cap.
Score is time. If you don’t finish please score time and in notes write the total meters completed.
LIFE
L1: Metcon (No Measure)
16 min EMOM
Min 1: 30 bicycles
Min 2: 20 one legged skier jumps across mats (hold 1 sec at catch)
Min 3: 8 clock jumps on (touch 12,3,6,9 with feet going back to middle after each one. The whole way around the clock = 1 rep)
Min 4: 12/8 cal assault bike
L2: Metcon (Time)
40-30-20-10
No squat wall ball 14/10
Single arm dumbbell thruster 20/10
Single Unders w/beaded ropes
Hip Taps (Plank)
* 20 Min Time Cap