Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
500m row or run
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Split Jerk (1RM)
14 min EMOM
Min 0-4 warm up/technique
Min 4: 5 reps 65%
Min 6: 4 reps 75%
Min 8: 3 reps 85%
Min 10: 3 reps 90%
Min 12: 2 reps 95%
Min 14: 1RM
Sport – run,TTBPU,DBDL (Time)
4 rounds
400 run
5 TTB + Pull up (= 1 rep. Must alt)
10 DB deadlift 70/40
RX+:100/70
RX: as written
SP: 50/30
Can sub 2 TTB + MU
LIFE
L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)
16 min EMOM
Min 1: 15 DB snatch
Min 2: 10 GHD’s
Min 3: 15/12 cal row
Min 4:30 half squats (90 deg up 3 inches)
6 week challenge: 10,8,8,20
L2: Life 3x6min AMRAPs (AMRAP – Reps)
For time:
AMRAP 6 min
20 KB swings russian
50 Single Unders
AMRAP 5 min
200m Row
20 DB front squat 20/10
20 Flutter Kicks (4 count)
AMRAP 4 min
20 sit-ups
20 single leg box squats to 90 deg
*score is total reps from all rounds
Rx: 53/35
Sp: 35/26
6 week challenge: sub lunges for single leg box squats
AUX: AUX-grip + hips (No Measure)
2 min plate pinch walk
2 min Each side banded hip stretch