Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Scap Stability/Oly Prep (No Measure)
2 Min Row
2 Rounds
10 Scap Pull-Ups w/Twist
10 Superman Reach & Pull
5 Burpee Broad Jumps
SPORT
S1: Front Squat
Front Squats
Every 2 minutes for 15 minutes (6 sets):
Focus: Staying Controlled Under Fatigue
Minute 0-2: Warm-Up/Technique
Minute 2: 6 @ 50%
Minute 4: 6 @ 60%
Minute 6: 6 @ 60%
Minute 8: 6 @ 70%
Minute 10: 6 @ 70%
Minute 12: 6 @ 75%
Minute 14: 6 @ 75%
S2: Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 Cals on Rower
10 Hand Release Push Ups
5 Power Snatch
Rx+: 135/95
Rx: 115/80
Sp: < or = 95/65
LIFE
L1: Metcon (No Measure)
Every Minute for 16 Minutes (4 sets):
Min 1: 40 Hollow Rocks
MIn 2: 30 Air Squats
Min 3: 20 KB Push Press (10 Each Arm)
Min 4: 20 Lateral Side to Side Lunges
L2: Metcon (Time)
20 Rounds
3 Bent Over Row
3 Deadlift
3 Front Squat
3 Push Press
3 Back Squat
This complex is done with an empty barbell. If the barbell touches the floor or you pause in the movement, you are punished with a 400m run.
Rx: Mens Bar/Womans Bar
Sp: Womans Bar/Trainer Bar
CORE
C1: Metcon (Time)
3 x Max Plank