Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Hip (No Measure)
800 Row
Then..
3 Rounds
:30 Static Lunge Hold (Each Leg)
5 Burpee Broad Jumps
10 Scap Pull Up w/ Hip Twist (Left and Right)
SPORT
S1: Back Squat (3×5)
14 min EMOM
0-3 Warm up 85%
3 min: 5 back squats 85%
6 min: 5 back squats 85%
9 min: 5 back squat 85%
10 min Rest
11 min: 5 tall box jumps
12 min: 5 tall box jumps
13 min: 5 tall box jumps
14 min: 5 tall box jumps
S2: Sport 2×21-15-9 (Time)
21-15-9
Cal Row
KB swing 53/35
Rest 2 minutes
21-15-9
Wall Ball 20/14
Pull Ups
RX as written
SP 44/26 14/10
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 40 Flutter Kicks (4 Count)
MIn 2: 3 Stair Sprints (Stapleton do 14 walking DB lunge)
Min 3: 20 KB Thrusters (10 Each Arm)
Min 4: 20 Lateral Side to Side Lunges
L2: Life 16 min AMRAP (AMRAP – Rounds and Reps)
16 Min AMRAP
10 V-Ups
20 Box Step Ups
25 KB Deadlifts
50 Single Unders (25 Double Unders if you got ’em)
Rx: 24/20″, 53/35#
Sp: 20/16″, 44/26#
AUX: Metcon (No Measure)
2 min each side sitting straddle (butt on ground legs spread reaching to toes.) Middle + each side