Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Back Squat (5×5)
14 min EMOM
Min 0-4 Warm up 60%
Min 4: 8 rep 60%
Min 6: 5 reps 80%
Min 8: 5 reps 80%
Min 10: 5 reps 80%
Min 12: 5 reps 80%
Min 14: 5 reps 80%
S2: Sport – 3 rounds WOOD (Time)
3 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24/20
10 Sumo-Deadlift High-Pull. 95/65
10 Thrusters, 95/65
Rest 1 Minute
RX+: 115/80
RX: as written
SP: 75/45
This is a Hero WOD, that is why we are doing SDLHP….
LIFE
L1: L1- Challenge (No Measure)
16 Min EMOM
Min 1: :45 Plank
MIn 2: 20 DB Front Raises
Min 3: 20 Ring Rows
Min 4: 25 Jumping Squats
After completion of EMOM
30 GHD’s
CHALLENGE: 1/2 reps
L2: Life – SQT (Time)
Life SQT
10 rounds
8 KB swings 35/26
200m run/row
6 week CHALLENGE: 5 rounds but 400m row
AUX: AUX – Child’s pose (No Measure)
3 min Child’s pose