Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Linear Dynamic Warm Up A (No Measure)
5-10-5 Shuttle x 3 reps
Walking Knee Pulls x 10 meters
Walking Knee Cradles x 10 meters
Walking Quad Stretch x 10 meters
Backwards RDL w/ Reach x 10 meters
SPORT
S1: Back Rack Lunge
20 min EMOM
1 min: 20m Sled push (outside)
2 min: 6 Back rack lunge Heavyish
3 min: 2x through agility ladder
S2: Metcon (Time)
3 rounds for time:
4 power snatches
8 air squats with dumbbell
40 single unders
Rx+: snatch 155/105, pistols with 20/10
Rx: Snatch 135/95, DB 50/30
SP: 75/35, bodyweight air squats
This is an all out SPRINT!
LIFE
L1: Metcon (No Measure)
21 min EMOM:
1 min – 7 V ups
2 min – 12 jumping lunges
3 min – 200 m Run
L2: Metcon (AMRAP – Rounds and Reps)
9 minute EMOM alternating:
min 1: Parallette jump overs
min 2: Assault bike for calories
min 3: Ring rows