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: Bench Press (6×5)
15 Min EMOM
0-3 min warm up
Even: 5 bench press 70%
Odd: :30 HS Hold
S2: Metcon (Time)
6 rounds for time:
6 HSPU
6 wall balls
6 T2B
6 burpees
6 box jumps
6 dumbbell snatches (total)
cash out 500m row
25 minute time cap
Rx+ WB(30/20), BJ(24/20), DB(70/40)
Rx (20/14), (24/20), (50/30)
SP (14/8), (20/16), (30/20)
LIFE
L1: Metcon (No Measure)
15 min EMOM
min 1: 6 hand release pushups
min 2: :30 plank
min 3: 12 goblet squats (35/18)
L2: Metcon (Time)
1000 row
10 rounds for time:
5 KB swings (35/18)
5 burpees
5 leg raises (From ground. half of v up)
6 DB jumping lunges (15/10)
25 minute time cap