Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
S1: Back Rack Lunge
Back Rack Lunges
Every 2 minutes for 15 minutes (6 sets):
Focus: Finding a heavy 3 back rack lunge per leg. Not letting chest cave forward, or hips shooting back while standing up.
Minute 0-4: Warm-Up/Technique
Minute 4: 3/Leg
Minute 6: 3/Leg
Minute 8: 3/Leg
Minute 10: 3/Leg
Minute 12: 3/Leg
Minute 14: 3/Leg
*Today we will be graduating up in weights. There are no precentages today. Slowly add weight and make sure that the last set is difficult but doable.
S2: Metcon (Time)
21-15-9
Burpee Box Jumps
Thrusters
Rx+: 30/24″ 115/80
Rx: 24/20 95/65
SP: 20/16″, 75/55
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 40 Flutter Kicks (4 Count)
MIn 2: 3 Shuttle Sprints (Half gym, full gym)
Min 3: 20 KB Thrusters (10 Each Arm)
Min 4: 20 Lateral Side to Side Lunges
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
200 Meter Row
10 KB Swings 24/16
400 Meter Row
15 KB Swings
600 M Row
20 KB Swings
800 M Row
25 KB Swings
1000 M Row
30 KB Swings
… etc
Score = Total Reps (Meters + Swings )