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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S1: Back Squat (5rm)

14 min EMOM

0-3 min: warm up

3 min: 5 back squats 60%

5 min: 5 back squats 75%

7 min: 5 back squats 80%

9 min: 5 back squats 80-85%

11 min: 5 back squats 85%

13 min: 5rm

S2: Sport – g20, (Time)

10 clean and jerks

then

3 rounds

5 reps TTB + pull up

15 hand release push ups

then

20 cal assault bike

RX+ 185/115

RX 155/105

SP: 125/75

LIFE

L1: L1 – 15 min EMOM (No Measure)

15 min EMOM

1 Min: 20 DB thursters

2 min: 80 mountain climbers

3 min: 50 hip taps (in push position)

6 week CHALLENGE: 14,50, 25

L2: Short Life (Time)

5 rounds

10 box step ups + knee lift at top 24/20″

10 DB push Press 20/10

15 PVC OHS
6 week Challenge: 8,8,12

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.