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: Split Jerk (1rm Split Jerk)
16 min EMOM
Min 0-4: Warm up + 2 rnds 10 ring scap pull ups + 5 push press + 5 sec pause at top
Min 4: 6 reps at 50%
Min 6: 6 reps at 70%
Min 8: 3 reps at 80%
Min 10: 2 reps at 90%
Min 12: 1 rep at 95%
Min 14: 1 rep at 100%+
Min 16: 1 rep at 100%+
S2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Compare 4/16/15
*Required: Warm up with 2, :30 All out Rows. Rest 1:30 in-between rows. This is to prepare the lungs and get you ready for the hurt!
LIFE
L1: Metcon (No Measure)
20 min EMOM
Min 1: 200m ski or row
Min 2: 20 single leg alternating squats to box
Min 3: 20 box dips
Min 4: 10 cal assault bike
Min 5: 100m backwards run
L2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups