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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

Deficit Deadlift (2×8)

Deficit Deadlift

standing on a plate (45/25), working for speed

14 min EMOM:

min 0-2: warm up

min 2: 5 @ 40%

min 3: 8 @ 50%

min 5: 10 @ 60%

min 7: 10 @ 60%

min 9: 10 @ 60%

min 11: 8 @ 65%

min 13: 8 @ 65%

S2: Sport – BS +21,15,9 ttb,pu (Time)

30 back squats

—–Then—–

21 – 15 – 9

toes to bar

push ups

Rx+: 185/115

Rx: 135/95

SP: 95/65

LIFE

L1: L1-16min climbers,squat,DBDL,DBHC (No Measure)

16 min EMOM:

min 1: 50 mountain climbers

min 2: 25 side step lunges

min 3: 20 DB Deadlift

min 4: 20 DB hang cleans

L2: Life – 15minAMRAP general CF (AMRAP – Rounds and Reps)

15 min AMRAP

500m Row

40 Air Squats

350m Row

30 Push Ups

150m Row

15 Burpees

Rest 1 min after rounds

AUX: AUX – grip + foam roll (No Measure)

3 min EMOM Bar hang

:30-:40 seconds of work.

Sub ring row hold.

3 min foam roll back