Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
OH Stability (No Measure)
400m Run & 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
S1: Shoulder Press
Every minute for 15 minutes (5 sets)
Min 1: 5 Strict Press @ 65% of 1RM
Min 2: 10/Arm DB Bent Over Rows
Min 3: :45 Plank
*Men DB Weight – 50lbs – 100lbs
*Women DB Weight – 30lbs – 70lbs
*Score is Strict Press Weight
S2: Metcon (AMRAP – Reps)
12 Min EMOM
Min 1 :45 Max Effort Power Clean
Min 2: :45 Max KB Swing
Min 3: :45 Max Double Under
Rx+: 135/95, 70/53
Rx: 115/80, 53/35
Sp: 95/65, 35/26, Double Taps
*Score is total Reps.
LIFE
L1: Metcon (No Measure)
Every Minute for 15 Minutes (5 sets):
Min 1: 10 V- Ups
MIn 2: 20 Weighted Jumping Jax’s 5/2.5 plates
Min 3: 20 No Squat Wallballs
L2: Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
30 Cal Row
10 Ring Rows
10 Strict Press 45/35
10 Elevated Push-Ups