Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulders + general + snatch (No Measure)
400 run
8 min amrap
10 Scap pull ups
10 PVC pass throughs
10 squats
10 floor sweeps
SPORT
S1: Shoulder Press
13 min EMOM
Strict press
Min 0-3: Warm up
Min 3: 10 reps 60%
Min 5: 7 reps 70%
Min 7: 10 reps 60%
Min 9: 7 reps 70%
Min 11: 10 reps 60%
Between sets do 7 air squats with small band around knees.
S2: Metcon (Time)
Girls Gone RX WOD #1 (Coach Devoney is competing on a Rise team)
This is an all out sprint
100 Double unders
15 Box Jumps
9 Hand Release burpees
SP: double taps
S3: Metcon (Weight)
8 min to establish
100m Farmers carry.
Cant put weight down.
Score = weight
RX+: Farmers handles
RX: DB’s
SP: KB’s
LIFE
L1: Metcon (No Measure)
15 min EMOM
Min 1: 12 Single arm DB OHS 15/10
Min 2: 20 hollow rocks
Min 3: :45 sled drag or push
L2: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Bench dips
10 Split squats (Foot on bench)
40 Bicycle crunches
20/15 Cal Assualt bike
Mobility
AUX: Metcon (No Measure)
3 min each side couch stretch