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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Front Squat ( 1 rm)

Establish a max front squat 15 min EMOM (Every 2 min)

0-3 warm up

3 min 3 reps 70%

5 min 3 reps 80%

7 min 1 rep 90%

9 min 1 rep 95%

11 min 1 rep 100%

13 min 1 rep 100%+

S2: Metcon (Time)

For time:

500 row

Rest 5 min

3 rounds

400 run

30 Unbroken DB hang cleans (2 DB’s.

If you put them down you must do 20 burpees each time.)

Rest 5 min

500 row

Score is total time. Everyone must rest the 5 min.

RX+ 50/30

RX 40/20

SP 30/10

30 min cap

LIFE

L1: Metcon (No Measure)

Every minute for 18 minutes :

Min 1: :45 Max Effort Stair Sprint

Min 2: :45 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall or pass with partners)

Min 3: :45 Goblet Squats

L2: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

20 Burpees

20 Jumping Lunges

40 DB Delt raises 10/5

800 run

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