Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Floor Press
Every 2 minutes for 15 minutes (7 sets):
Floor Press
Focus: Setting shoulders before you lay down
Minute 0-2: Warm-Up
Minute 2: 5 @ 40%
Minute 4: 5 @ 50%
Minute 6: 5 @ 60%
Minute 8: 5 @ 70%
Minute 10: 5 @ 70%
Minute 12: 5 @ 75%
Minute 14: 5 @ 75%
*% based off 1RM Bench Press
S2: The Chief (AMRAP – Rounds and Reps)
Complete 5 rounds of the following:
3 Minute AMRAP of:
3 Power Cleans
6 Push-Ups;
9 Air Squats
1:00 Rest
*Pick up where you left off when beginning new AMRAPS.
Rx+: 135/95
Rx: 115/80
Sp: 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 12 Supine Hamstring Curl on Med Ball
Min 2: 15 Ring Row
Min 3: 20 Front Raise
Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8
L2: Metcon (AMRAP – Rounds and Reps)
22 Min AMRAP
500m Row
30 Double Unders
20 Wall Balls
10 Up Downs
5 Empty Barbell Thrusters
Rx: 20/14
Sp: 14/10