Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Back Squat
Every 2 minutes for 15 minutes (7 sets):
Back Squats (Speed)
Minute 0-2: Warm-Up
Minute 2: 3 Reps @ 60%
Minute 4: 3 Reps @ 60%
Minute 6: 3 Reps @ 60%
Minute 8: 3 Reps @ 70%
Minute 10: 3 Reps @ 70%
Minute 12: 3 Reps @ 70%
Minute 13: 3 Reps @ 75%
*In Between sets do 5-8 Toes 2 Bar for Skill.
* % based of 1 RM Back Squat
S2: Metcon (Time)
21-15-9
Wall Balls,
KB Swings
500m Row after each round
Rx+: 30/20, 70/53
Rx: 20/14, 53/35
Sp: 14/10, 35/26
LIFE
L1: Metcon (No Measure)
:40 Work/:20 Rest
KB Swings
Jumping Lunges
Bear Crawls
DB Push Press
Russian Twist
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.
L2: Metcon (Time)
5 Rounds
10 DB Step Ups 20/10
15 DB Strict Press
20 Med Ball Pull Overs (Against Wall) 10/14
*20 Min Time Cap