Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Back Squat
5 Min Bodyweight Back Squat Test (15 mins)
1) Take 5 minutes to warm up and load bar to body weight
2) Take 5 minutes to squat squat the bar as many times as possible. You can rack bar. Goal is max reps.
3) Take 5 minutes to die.
*Post weights in comments.
**Compare to 2/20/2015
S2: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
300m Row
15 DB Snatches
10 Toes 2 Bar
5 Push Ups
Rx+: 70/50
Rx: 50/40
Sp: 30/20
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 15 Goblet Squats
Min 2: 15 Step Ups w/ KB in Goblet Hold
Min 3: 20 Meter Lid Drag x 20 meters
L2: Metcon (Time)
4 rounds
200m DB Farmers Carry
20 DB Front Raises
10 DB Front Squats
10 DB Up Downs (Hold Dumbbells, No Clap at top of Up Down)
15/10
*20 Min Time Cap