Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm-up
Lower Body/DU Skill (No Measure)
5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)
2 Rounds
20 Double Unders
10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)
6 Alternating Plank & Reach
SPORT
S1: Box Squat (5×3)
Min 0-3 warm up
Min 3: 5 box squats at 70%
Min 5: 3 box squats at 95%
Min 7: 3 box squats at 100+%
Min 9: 3 box squats at 110%
Min 11: 3 box squats at 110%
Min 13: 3 box squats at 115%
After each set, do 2 box jumps as high as possible- don’t have to stand up all the way at the top
S2: Sport- Case of the Mondays (Time)
3 rounds:
5 squat clean thrusters
5 squat snatches
7 burpees
7 toes to bar
9 wallballs
9 deadlifts
Rx+: 135/95
Rx: 105/75
Sp: 75/45
LIFE
L1: Life- 15 min EMOM (No Measure)
16 min EMOM:
Min 1: 50 high knees
Min 2: 15 v-ups
Min 3: 30 weighted DB lunges (20/10)
Min 4: :40 med ball hold above head
6 Week Challenge: 40, 12, 20, :40
L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)
12 Min AMRAP
400m Run
12 Deadlifts 95/65
20 Push-Ups
AUX – Rowling (Time)
row 100m must get it to stop on the 100. Have to take full pulls. If you are at 106 you get 6 points. If you are at 95 you get 5 points. Person with the lowest score wins. 100 = 0.
3 rounds. lowest score after 3 wins.