Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
sumo (No Measure)
1000 Row
4 min AMRAP
10 wide stance pole squats
10 floor sweeps
10 scap pull ups
SPORT
S1: Sumo Deadlift (1RM)
14 min EMOM
0-3 min Warm up
3 min: 5 Reps at 50%
4 min: 5 tall box jumps
5 min: 5 reps at 60%
6 min: 5 tall box jumps
7 min: 5 reps at 70%
8 min: 5 tall box jumps
9 min: 5 reps at 70%+
10 min: 5 tall box jumps
11 min: 3 reps 70%+
12 min: 5 tall box jumps
13 min: 1 rep 70%+
% is based off of traditional DL.
S2: Metcon (Weight)
5 min EMOM
8 thrusters
—–Rest 2 minutes
21-15-9
Wallball 20/14
pull up
SP modified pull ups
Thruster Score= weight
Metcon score = time
S3: Metcon (Time)
21-15-9
Wallball 20/14
pull up
SP modified pull ups
LIFE
L1: Life1-15 min EMOM (No Measure)
15 min EMOM
1 min: 15 box step ups or jumps
2 min: 25 russian swings
3 min: 60 mountain climbers
L2: Metcon (Time)
3 rounds
10/7 cal assault
10 OH KB single arm press after each rep must hold top for 10 seconds 26/18 (10 seconds is not 7 seconds)
20 DB squat cleans (touch ground each time) 20/10
:40 second plank
AUX: aux – 4 emom half squats (No Measure)
4 min EMOM 20 banded half air squats
Start at 90 deg go up half way