Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Front Squat (No Measure)
500M Row
6 min AMRAP
2 air squats + 30 sec hold at bottom
20 arm swings up and down
:30 forearm stretch (hands on ground wrists facing away from body)
5 air squats
SPORT
S1: Front Squat (1 rep max)
16 min EMOM
Min 0-4: Warm up + Glute activation drills
Small band around knees. 10 side steps 10 front walking steps and 10 back walking steps.
Min 4: 10 reps at 50%
Min 6: 10 reps at 70%
Min 8: 5 reps at 80%
Min 10: 2 reps at 90%
Min 12: 1 rep at 95%
Min 14: 1 rep at 100%+
Min 16: 1 rep at 100%+
Compare to 5/6
S2: 2015 Masters Games WOD (Time)
2015 Masters Games WOD
80-calorie row
40 shoulder-to-overheads
80 deadlifts
RX+ 155/105 (actual weights at Games)
RX 135/95
SP 95/65
Compare to 7/20/15
LIFE
L1: Metcon (No Measure)
15 min EMOM
Min 1: 16 Goblet squats
Min 2: 40 Single leg Calf raises
Min 3: 20 alt dead bug
Min 4: 7 DB Man Makers
L2: Metcon (Time)
Life SQT
10 rounds
8 KB swings 35/26
200m run.
Compare to 7/21