Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General + minor squat (No Measure)
500 row or run
Then:
3 rnds
5 pole squats
5 toe touches
5 floor sweeps
5 lunge and twist
5 scap pull downs w/band (Single arm seated)
SPORT
S1: Metcon (Weight)
Every Other Minute for 20 Min
40m Prowler/Dog Sled Push (20m down 20m back)
Rx+: 90/70# + sled
Rx: 55/45 + sled
SP: Empty Sled
The sled should feel light, and should be a sprint.
S2: Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
5 C2B Pull Ups
5 Hang Squat Cleans
rest 4 min
500m Row for time
Rx+: C2B, 115/75
Rx: C2B, 95/65
SP: Pull Ups/Ring Rows, 75/55
*this has two separate scores, make sure you set your rower to count down from 500m so that you have an EXACT time
S2: 500m Row (Time)
Max Effort 500m Row
LIFE
L1: Metcon (No Measure)
5 Rounds EMOM
Min 1: 20 weighted jumping jacks 10/5 (keep your arms fully extended)
Min 2: 40 mountain climbers
Min 3: 20 squats
Min 4: 15 pushups
L2: Metcon (Time)
8 Min AMRAP
200m Run
15 DB Thrusters 30/20
15 Up Downs/Plank Burpees
Rest 3 Mins
500m Row for time
You will have two separate scores