Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Lower Body/Hip (No Measure)
800m Run
Then..
3 Rounds
:30 Static Lunge Hold (Each Leg)
5 Burpee Broad Jumps
10 Scap Pull Up w/ Hip Twist (Left and Right)
SPORT
S1: Back Rack Lunge
Back Rack Lunges
Every 2 minutes for 15 minutes (6 sets):
Minute 0-4: Warm-Up/Technique
Minute 4: 3/Leg
Minute 6: 3/Leg
Minute 8: 3/Leg
Minute 10: 3/Leg
Minute 12: 3/Leg
Minute 14: 3/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: 1000m Row (Time)
Max Effort 1000m Row
1k Row
Rest 3 Minutes….
21-15-9:
KB Swings
Burpees
Rx+: 70/53
Rx: 53/35
Sp: 35/26
*These are spereratley scored workouts.
S3: Metcon (Time)
21-15-9:
KB Swings
Burpees
Rx+: 70/53
Rx: 53/35
Sp: 35/26
*These are spereratley scored workouts.
LIFE
L1: Metcon (No Measure)
15 min Max Cal Row
At the top of every 2 min do:
5 Air Squats
10 Sit ups
15 Stick Jumps
L2: Metcon (Time)
5 rounds
300m Row
20 Russian Swings
10 DB Burpee Box Step Ups
Rx+: 16/12kg 30/20DB & 20/16″
Rx: 12/8kg, 20/10DB & 20/16″
16 Min Cap