Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Scap Sability/Core (No Measure)
800m Run
2 Rounds
10 Face Pulls Red/Orange
10 Hollow Rocks
10 Superman Reach and Pull
SPORT
S1: Back Rack Lunge
Back Rack Lunges
Every 2 minutes for 15 minutes (6 sets):
Minute 0-4: Warm-Up/Technique
Minute 4: 4/Leg
Minute 6: 4/Leg
Minute 8: 4/Leg
Minute 10: 4/Leg
Minute 12: 4/Leg
Minute 14: 4/Leg
Rx+: 155lbs-135lbs/105lbs-95lbs
Rx: 115lbs-95lbs/80lbs-65lbs
Sp: 75lbs-55lbs/Empty Barbell
*Ask your coach before exceeding these suggested weights. This is a good day to be humble.
S2: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Jerks
10 Toes to Bar
30 Double Unders
Rx+: 135/95, Toes to Bar
Rx: 115/80, Toes to Bar
Sp: Less Than or Equal to 95/65, Knee Tucks
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: :25/:25 Side Plank (25/25 = Time Spent on either side)
Min 2: :45 Max KB Push Press (Switch every 5 reps)
Min 3: :45 Max KB Goblet Squats
L2: Metcon (Time)
1000 row
10 rounds for time:
5 KB Swings 35/18
5 Burpees
5 Leg Raises (From ground. half of v up)
6 DB Jumping Lunges 15/10
20 minute time cap