Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Back Squat (5×5)
12 min EMOM
Focus: Consistency of reps. Make all the reps feel/look the same.
0-6 min warm up to 70-75%
5 reps every minute for 5 minutes
Score = weight hit on your 5th set of 5.
Choose a weight that is very manageable. It will get heavy very quickly.
S2: 4 rounds 5 Bench press 10 GHD sit ups 15 KB swings 200m Run RX+ 205/115 70/53 RX 165/95 53/35 SP 135/75 44/26 (Time)
4 rounds
5 Bench press
10 GHD sit ups
15 KB swings
200m Run
RX+ 205/115 70/53
RX 165/95 53/35
SP 135/75 44/26
LIFE
L1: Metcon (No Measure)
Every minute for 12 minutes (4 sets):
Min 1: 20 Russian KB Swings
MIn 2: 20 Ball Slams
Min 3: 20 driving wheels (Hold plate out in front turn left and turn right = 1 rep)
L2: Metcon (Time)
50-40-30-20-10 reps of each:
Jumping lunges
No Squat WB 10/6
Double DB Deadlift 30/20
22 min cap