Project Rise Fitness Stapleton – WOD
OPEN HOUSE SATURDAY!
Warm-up
(No Measure)
1000m Row (100m Fast/100m Slow)
2 Rounds
10 Russian KB Swings
10 Good Mornings w/Empty Barbell
6 Strict Press w/ 2 sec hold at top
Strength – Sport
Every minute for 12 minutes :
Push Press
Minute 0 & 1: 2 reps 40%
Minute 2 & 3 : 2 reps 60%
Minute 4 & 5: 2 reps 60%
Minute 6 & 7: 2 reps 70%
Minute 8 & 9: 2 reps 70%
Minute 10 & 11: 2 reps 75%
Minute 12: 2 reps 80%
Push Press
Strength – Life
Every minute for 12 minutes :
Min 1: :30 Dumbell Punches 10/5
Min 2: 25 Hugging Squats w/Med Ball 20/14
Min 3: 20 Lateral Skiier Plyos
WOD – Sport
Sport WOD 2/19/15 (Time)
4 Rounds
6 Deadlifts
400m Run
Rx+: 275/185
Rx: 225/155
SP: 185/125
Note: This is a heavy day. If weight is less than sprint, weight should still be heavy but doable for 6 reps.
WOD – Life
Life WOD 2/19/15 (AMRAP – Rounds and Reps)
12 Min AMRAP
400m Run
12 Deadlifts 95/65
20 Push-Ups