Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Box Squat
Wide Stance Box Back Squat
Every 2 minutes for 18 minutes (6 sets):
Focus: Wide stance & completely unloading hips on box
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 5 Reps @ 50%
Minute 8: 5 Reps @ 60%-65%
Minute 10: 5 Reps @ 60-70%
Minute 12: 5 Reps @ 60-70%
Minute 14: 3-5 Reps @ 60-70%
Minute 16: 3-5 Reps @ aprox 85-90%
*% based off 1RM Back Squat
S2: Metcon (Time)
For Time…
20 DB Lunges
20 Box Jumps
Rest :30 seconds
20 DB Lunges
20 Toes to Bar
Rest :30 seconds
20 DB Lunges
20 Burpees
Rest :30 seconds
20 DB Lunges
300m Row
Rx+: 70/50
Rx: 50/40
Sp: 40/30 + Toe to Bar Mod
*Lunges completed with two dumbbells by your side.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: 20 Reverse Slide Lunges (10/Leg)
Min 2: :30 Max Effort Row/Assault Bike
Min 3: Max Distance Plank Lid Drag
Reverse Slide Lunge Demo
https://www.youtube.com/watch?v=TR_9Lw48LY8
L2: Metcon (Time)
10 Single Arm Dumbbell Thrusters (total) 20/10lbs
10 Single Arm Dumbbell Hang Snatch(total) 20/10lbs
10 Cal Row
20 Single Arm Dumbbell Thrusters (total) 20/10lbs
20 Single Arm Dumbbell Hang Snatch 20/10lbs
20 Cal Row
30 Single Arm Dumbbell Thrusters (total) 20/10lbs
30 Single Arm Dumbbell Hang Snatch 20/10lbs
30 Cal Row
40 Single Arm Dumbbell Thrusters (total) 20/10lbs
40 Single Arm Dumbbell Hang Snatch 20/10lbs
40 Cal Row
*16 Min Time Cap