Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Overhead Squat (5rm)
17 min EMOM
OH Squat (5 RM)
Minute 0-4: Warm-Up/Instruction
Minute 5: 5 @ 50%-60%
Minute 8: 5 @ 60%-70%
Minute 11: 3 @ 70%-80%
Minute 14: 2 @ 80%-90%
Minute 17: Attempt a 5RM
* In Between each set complete a :60 second plank.
*Working sets begin on minute 5
S2: Sport – SQT + some (Time)
3 rounds
10 snatches 95/65
200m run
——Rest 2 min—–
2 rounds
10 power cleans 115/75
200m run
—–Rest 2 min —-
10 deadlifts
200m run 255/155
RX+ 95/65, 135/95, 315,205
RX: as written
SP: 75/45, 95/65, 185/115
LIFE
L1: L1 – 18 min GHD,bridge,ass (No Measure)
18 min EMOM
Min 1: 8 GHD sit ups
Min 2: 20 single Glute birdges
Min 3 :45 Assault bike
L2: Life – SQT (Time)
Life SQT
10 rounds
8 KB swings 35/26
200m run/row
Then 4 min plank (every :30 sec rotate between plank and side plank)
Score = time when finished with the 10 rounds.
Aux: aux- walk plus pigeon (No Measure)
4 min assault bike or walk cool down
2 min Pigeon stretch each side