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 (5×5 @85%)
14 min EMOM
0-4 min Warm up
Every 2 min for 10 min 5×5 @ 85%
S2: Metcon (AMRAP – Reps)
Open Wod 14.4
60 Cal row
50 Toe to bar
40 Wallballs 20/14
30 Power cleans
20 Muscle ups
RX+ 135/95 + MU
RX 135/95 + C2B
SP 95/65 + Modified pull up
Score = Reps
14 min cap
LIFE
L1: Metcon (No Measure)
15 min EMOM (3 rnds)
1 min 10 burpee
2 min 15 cal row
3 min 20 sit ups
4 min 25 air squats
5 min 30 double taps
L2: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
200 single unders
30 up downs
40 punches 10/5
50 no squat WB 10/6
1000 row