Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Front Squat (6)
15 min EMOM
Focus: Staying Controlled Under Fatigue
Minute 0-2: Warm-Up/Technique
Minute 2: 6 @ 50%
Minute 4: 6 @ 60%
Minute 6: 6 @ 60%
Minute 8: 6 @ 70%
Minute 10: 6 @ 70%
Minute 12: 6 @ 75%
Minute 14: 6 @ 75%
S2: Sport – “Bad attitude” (AMRAP – Reps)
“Bad Attitude”
Every 3 minutes for 5 rounds complete:
200m Row + AMRAP Squat Clean to Overhead in remaining time.
*Your score is the total number of cleans you complete in each of the five 3-minute rounds.
Rx+: 185/115
Rx: 155/95
Sp: 115/65
LIFE
L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)
16 min EMOM
Min 1: 40 Dumbbell Punches 10/5
Min 2: 25 Hugging Squats w/Med Ball 20/14
Min 3: 20 Cal Row
Min 4: :45 90 deg shoulder DB hold
L2: Life – run,DbDL,Burp,Stepup,side plank (Time)
800m Run Then….
2 Rounds
30 DB Deadlift 30/20
20 burpees
30 Step Ups w/knee lift at top 24/20
20 side plank hip ups (lift hips in side plank)
*20 Min Time Cap
AUX: AUX-grip + hips (No Measure)
2 min plate pinch walk
2 min Each side banded hip stretch