Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Front Squat
Every minute for 15 minutes (10 sets):
2 Front Squat + 1 High Box Jumps
Minute 0-5: Warm Up/Instruction
Minute 5-10: Squat/Box Jump Complex @ 70%
Minute 10-15: Squat/Box Jump Complex @ 75%
*% based off 1RM Front Squat
-Mens Box Jump Height Above 30”
-Womens Box Jump Height Above 24”.
S2: Metcon (Time)
3 Rounds of:
15 KB Swings
50 Double Unders
5 Toes to Bar
1:30 min Rest between rounds
Rx+: 70/53
Rx: 53/35
Sp: 35/26, Knees to Elbows
LIFE
L1: Metcon (No Measure)
15 Min EMOM
1 Min: 12 Elevated Push Ups (Use box or Parallette)
2 Min: 2: 5m + 10m Shuttle Sprint
3 Min: 10 Wall Balls
L2: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
200m Farmers Carry 20/10
15 V-Ups
10 Ball Slams 20/10
5 Burpees
Aux wod (No Measure)
5 rounds
10 call assault 10 GHD sit ups rest :30 seconds