Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
snatch + general (No Measure)
400 run
8 min AMRAP
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 spiderman lunge
SPORT
S1: Floor Press
Every 2 minutes for 15 minutes (5 sets):
Floor Press (5 RM)
Minute 0-5: Warm-Up
Minute 5: 10 Reps @ 50%
Minute 7: 8 Reps @ 60-70%
Minute 9: 6 Reps @ 70%-80%
Minute 11: 3 Reps @ 80% – 90%
Minute 13: 5 Rep Max
*% based off 1RM conventional Bench Press
*Stay true and strict to this rep scheme. There is a reason minute 11 is low rep. It is preparing you for minute 13 when you will need a little extra in the tank to push your 5RM. Move Fast.
S2: Metcon (Time)
Team WOD (20 Minute Time Cap)
In Teams of 3 or 4 Complete the following…
2 K Row (Switch every 250m)
100 Shoulder to Overhead 95/65
100 Burpees (switch every rep)
200 KB Swings
*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.
Rx+: 115/80, 53/35
Rx: 95/65, 35/26
Sp: 75/55, 26/18
LIFE
L1: Metcon (No Measure)
12 minute Clock
Min 1-6: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.
Min 6-12: Assault Bike/Row For Cals. EMOM hop off and do 5 push ups.
* Continue the lunge/sprint throughout the running clock, only pausing to do your on the minute movements.
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
150 Burpees (switch every rep)
200 KB Swings
*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.
Rx+: 53/35
Rx: 35/26
Sp: 26/18