Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Back Squat (Max Effort Reps )
Every 2 minutes for 15 minutes (5 sets):
Back Squats
Minute 0-4: Warm-Up
Minute 5: Max Reps @ 50 % -60%
Minute 7: Max Reps @ 60% – 70%
Minute 9: Max Reps @ 60% – 70%
Minute 11: Max Reps @ 70% – 75%
Minute 13: Max Reps @ 70% – 75%
* % based of 1 RM Back Squat
*Record Reps at Heaviest Weight. Do not exceed 75%
S2: Metcon (AMRAP – Reps)
AMRAP 9: (Up Ladder of 2..)
2 Power Cleans
2 Box Jump Overs
4/4, 6/6, 8/8, 10/10, 12 /12
RX+: 185/125
RX: 135/95
SP: 95/65
LIFE
L1: Metcon (No Measure)
Part A)
Row 500m, Run 400, Assault Bike 1.5 Miles
*There is no rest. When one is completed you immediately go to the next
Part B)
With the remainder of the 15 Minutes you will complete the following AMRAP….
10 Wall Balls
20 KB Swings
40 Single Unders
L2: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
10 DB Step Ups
15 DB Strict Press
20 Med Ball Pull Overs (Against Wall)