Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Bench (No Measure)
2 min Row or ski erg
2 rounds
6 push ups
10 scap pull ups
10 arm swings
6 lunge and twist
SPORT
S1: Bench Press (1 RM)
16 min EMOM
Focus: Squeeze scaps so hard you could break an almond
0-2 Warm up
2 min: 5 reps 70%
4 min: 5 reps 80%
6 min: 5 reps 85%
8 min: 1 rep 90%
10 min: 1 rep 95%
12 min: 1 rep 100%+
14 min: 1 rep 100%+
Between sets do 5-8 strict pull ups
S2: Sport 50-40-30-20-10 (Time)
50 Cal assault
40 Deadlifts 225/135
30 Ring dips
20 DB lunges 70/40
10 Power Cleans
RX+: as written
RX: 185/105 50/30
SP: 155/95 Push ups 4020
*Send most seasoned athletes first
LIFE
L1: Metcon (No Measure)
16 min EMOM
1 min: 5 clock step ups on box (skip 12 o’ clock)
2 min: 20 single arm KB shoulder press
3 min: 30 Jane Fondas (leg lifts)
4 min: :45 assault bike sprint (arms only)
L2: Metcon (Time)
100 Jumping jax weighted 5/2.5lbs plates
80 No squat WB 10/6
60 Cal Row
40 Hip outs
20 Burpees
20 min CAP
AUX: Metcon (No Measure)
3x:20 knee tuck hold on Paralettes
15 down dog to up dog. Pedal calves between