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: Box Squat (5RM)
20 min EMOM
Focus: Don’t lean forward when coming off of box.
0-4 min: warm up/ technique
4 min: 5 reps 60%
6 min: 5 rep 80%
8 min: 5 reps 100%
10 min: 5 reps 110%
12 min: 5 reps 115%
14 min: 5RM USE SPOTTERS!!!!
16 min: 2×10 seconds stand ups 120%+ (Just stand bar up out of the rack and stand there for 10 seconds. Don’t lock knees Don’t walk
18 min: 2x10sec stand ups 120%+
% of back squat
S2: Sport-2 short metcons (Time)
21-15-9
Cal row
Front squat 95/65lbs
—rest 3 minutes—
6-4-2
Rope climb
Man makers 40/20lbs
RX+: 135/95, 50/30lbs
RX: as written
SP: 75/45, 30/15lbs
LIFE
L1: Metcon (No Measure)
20 min EMOM
1 min: 15 two arm KB deadlift
2 min: 3 down and backs = 1 in gym KB farmers walk
3 min: 6 down and backs shuttle run
4 min: 4 down and backs side shuffle
5 min: 30 DB bicep curls
L2: Life-46-36-26 (Time)
46-36-26
Walking lunge
ring rows
up downs
Between rounds 1 min double OH DB hold 30/15
AUX: AUX-glute + hamstring stretch (No Measure)
3x20m banded side step
3 min partner hamstring stretch. Have partner help you push your leg toward your face.