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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

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: Shoulder Press (5,5,4,4,3,3,2,2,1,1)

Focus: Keeping tension in butt, core and lats

Start around 75% and with each set move up in weight until you are at a max for the day.

0-2 warm up

2 min 5 reps

3:30 min 5 reps

5 min 4 reps

6:30 min 4 reps

8 min 3 reps

9:30 min 3 reps

11 min 2 reps

12:30 min 2 reps

14 min 1 rep

15:30 min 1 rep

S2: 2k Row Death by Burpee (Time)

2k row for time with death by burpee

When the clock hits 1 min you will stop rowing and do 1 burpee. When it hits 2 min you will do 2 burpees…etc You will go until you finish or cannot complete the burpees in the time cap.

Score is time. If you don’t finish please score time and in notes write the total meters completed.

LIFE

L1: Metcon (No Measure)

16 min EMOM

Min 1: 30 bicycles

Min 2: 20 one legged skier jumps across mats (hold 1 sec at catch)

Min 3: 8 clock jumps on (touch 12,3,6,9 with feet going back to middle after each one. The whole way around the clock = 1 rep)

Min 4: 12/8 cal assault bike

L2: Metcon (Time)

40-30-20-10

No squat wall ball 14/10

Single arm dumbbell thruster 20/10

Single Unders w/beaded ropes

Hip Taps (Plank)

* 20 Min Time Cap

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