Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Squat and Shoulders (No Measure)
400m Run
2 Rounds
5 Squats+5 Jumping Squats
10 G2O w/ Plate
10 Runners Lunge + Pigeon Stretch (5ea leg)
SPORT
S1: Front Squat (3RM)
Establish a 3 Rep Max Front Squat 18 min EMOM (Every 2 min)
0-3: Warm Up
3 Min: 5 Reps 50%
5 Min: 3 Reps 60%
7 Min: 3 Reps 70%
9 Min: 3 Rep 80%
11 Min: 3 Rep 85%
13 Min: 3 Rep 85%+
15-18 Min: Find 3 RM
S2: Baseline (Time)
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
LIFE
L1: Metcon (No Measure)
Every 2 minutes for 18 minutes (9 sets)
10 Cal Assault Bike/Row/Ski Erg
30 Single Unders
Max Time Plank
L2: Metcon (Time)
70 Walking Lunges w/ DB
60 Sit Ups
50 DB Press
40 V-Ups
30 Box Step Ups w/ DB
20 DB Lateral Raises
10 Ab Rollouts
CORE
Metcon (Time)
3 Rounds
200m Run
15 GHD Sit Ups