Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body/Core Stability (No Measure)
2 Min Row
Then..
3 Rounds
10 Face Pulls Red/Orange
5 Scap Pull Ups
:45 Plank (Alternating Elevation of Right & left leg and arm)
SPORT
S1: Deadlift
Every 2 minutes for 15 minutes (6 sets):
Deadlift + Hollow Rock
Focus: Setting Shoulders and maintaining good scap position under fatigue
Minute 0-4: Warm Up
Minute 4: 5 Deadlift @ 60 %
Minute 6: 5 Deadlift @ 60 %
Minute 8: 5 Deadlift @ 70 %
Minute 10: 5 Deadlift @ 70 %
Minute 12: 5 Deadlift @ 75 %
Minute 14: 5 Deadlift @ 75 %
In Between Sets accumulate :30 Hollow Rock
S2: Metcon (Time)
Team WOD (20 Minute Time Cap)
In Teams of 3 or 4 Complete the following…
1500m Row (Switch every 250m)
100 Thrusters 95/65
100 Burpees (switch every rep)
100 DB Snatches 50/40
300 Double Unders
*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes:
Min 1: :45 Wall Sit
Min 2: 15 DB Shoulder Press
Min 3: :45 Farmer Carry
L2: Metcon (Time)
Team WOD (20 Minute Time Cap)
In Teams of 3 or 4 Complete the following…
2 K Row (Switch every 250m)
150 Goblet Squats 35/26
150 Burpees (switch every rep)
200 Russian KB Swings 35/26
500 Single Unders
*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.