Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
OH Stability (No Measure)
400m Run & 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
SPORT
S1: Push Press
Push Press
Every 2 minutes for 18 minutes (6 sets):
Focus: Explosive lock out. Drive hard.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 10 Reps @ < 30%
Minute 8: 8 Reps @ 40%
Minute 10: 6 Reps @ 50-60%
Minute 12: 5 Reps @ 60-70%
Minute 14: 3 Reps @ 70-80%
Minute 16: 2 Reps @ aprox 85-90%
*% based off 1RM Push Press
S2: Metcon (Time)
4 Rounds
200m Run
40 Double Unders
20 KB Swings
1 min Rest
Rx+: 70/53
Rx: 53/35
Sp: 35/26, Double Tap
LIFE
L1: Metcon (No Measure)
18 Min Total Work
0-16 Min
Continuous Assault Bike
At the top of every
Odd Min: 10 Sit Ups
Even Min: 10 push ups
16-18 Min Max V Ups
L2: Metcon (AMRAP – Reps)
4 Rounds
60 Seconds G2O w/ Plate 45/25
60 Seconds Renegade Rows 20/10
60 Seconds Wall Sit
60 Seconds Rest
Score is total reps + Total Seconds In Wall Sit.