Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Glutes (No Measure)
500m Row
3 rounds
20 banded side steps
5 down dog to up dog
20 leg swings
5 air squats
LIFE
L1: Metcon (No Measure)
16 min EMOM (4 rounds)
1 min: 12 total sliding side lunge
2 min: 10/8 leg only assault
3 min: 30 bicylce crunches
4 min: 20 goblet squats
https://www.youtube.com/watch?v=yjhGyN2tZcU
L2: Life 25 min AMRAP (AMRAP – Rounds and Reps)
25 min AMRAP
5 ring rows
10 KB swings 44/26
15 cal Row
20 grasshoppers
100 single unders
SPORT
S1: Box Squat (1 rep max)
16 min EMOM Box Squat 2″ above 90
Focus: Sitting fully on the box push hips through
0-5 min Warm up
5 min 10 reps 60%
7 min 5 reps 80%
9 min 3 reps 90%
11 min 3 reps 100%
13 min 3 reps 110%
15 min 1 rep 115%
% is based off of back squat
S2: 11/15 Sport 25 min EMOM (Weight)
25 min EMOM
1 rep Strict pull up
2 reps hang clean
3 reps front squats
RX+ Muscle up
RX strict PU
SP banded
Score = weight used
Aux WOD
Aux: Metcon (No Measure)
2 min Couch Stretch each leg
3 min Foam roll back and hamstrings