Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
S1: Back Squat (3×5)
14 min EMOM
0-3 Warm up 85%
3 min: 5 back squats 85%
6 min: 5 back squats 85%
9 min: 5 back squat 85%
10 min Rest
11 min: 5 tall box jumps
12 min: 5 tall box jumps
13 min: 5 tall box jumps
14 min: 5 tall box jumps
S2: Sport – Deadlift BJ (Time)
21-15-9
Deadlift 315/225
Box Jump 30/24
RX: As written
RX: 255/155 24/20
SP: 185/105 24/20
L1: L1 – 15 min EMOM (No Measure)
15 min EMOM
1 Min: :25/:25 Side Plank each side
2 Min: 30 single leg no squat wb
3 Min: 14 Russian sit ups KB OH
4 Min: 30 stick jumps over ll
L2: Life – 5 rounds run, hold,mtclim (Time)
5 rounds
400m run
:30 DB delt raise hold 10/5
:30 DB OH hold on 1 leg
30 mountain climbers
AUX: AUX – Couch stretch (No Measure)
2 min Each side