Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General + minor squat (No Measure)
500 row or run
Then:
3 rnds
5 pole squats
5 toe touches
5 floor sweeps
5 lunge and twist
5 scap pull downs w/band (Single arm seated)
SPORT
S1: Back Squat (1)
10 min EMOM 1 Back Squat
5 second hold at bottom of squat. Below
90
Spend 5 min to warm up
RX+ 75%
RX 80%
SP 85%
% based on Back Squat
Follow what prescription you normally do.
Yes percentages are suppose to be flipped.
S2: Metcon (Time)
500 row
40 pull ups
30 box jump overs
20 hang power clean
10 thrusters
400 m farmers carry
RX+135/95 140/90lbs+ total carry weight
RX 115/75 100/60+
SP 95/65 80/40+
Use dumbbells or KB. The weight is the total weight carried so you can have a 70 in one hand and a 30 in the other for men’s RX if you need to.
LIFE
L1: Metcon (No Measure)
5 min AMRAP
100 row
5 burpees
Then
10 min AMRAP
10 GHD’s
10 KB Swings
10 dumbbell snatch
L2: Metcon (Time)
1 mile run or 1400 row
60 jumping lunges
800 run or 700 row
40 box jumps 24/20
400 run or 450 row
20 weighted step ups w/plate 45/25
22 min cap