Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
LIFE
L1: Metcon (AMRAP – Reps)
9 min EMOM (3 rounds)
1 min: 12 GHD’s
2 min: 20 Split squats
3 min: 50 side plank 25 each side
Then
rest 1 min
1 min max burpees (it’s only 1 min)
Score = burpees
L2: 20 min Life 10’s (Time)
20 min AMRAP
10 Ground to OH with Plate 45/25
10 cal Row
10 KB side lunge 44/26
10 push ups
10 up downs
SPORT
S1: Box Jumps
10 min EMOM box jumps (5 rounds)
Focus: Must catch 2″ above 90 deg
Even: 5 tall box jumps
Odd: 20m Banded side step
(Keep hips tucked under)
S2: DB deadlifts (Time)
4 rounds
6 single arm alt DB snatch
10 cal assault bike
15 DB up down (jump to top of push up then stand holding DB’s)
20 DB Hang cleans
rest 1 min
RX+70/40
RX 50/30
SP 40/20
stagger by 1 min with quicker athletes going first if needed
Aux WOD
Aux: Metcon (No Measure)
4 min foam roll forearms and low back.