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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Farmer’s Carry (8x20m)

18 min EMOM farmers carry

Focus: Very heavy farmers carry. Short choppy steps. Squeeze core hard.

Even: 20m Farmers carry

Odd: pull up

RX+ 1 1/4 body weight+ + 5-10 strict C2B

RX body weight + 5-10 strict chin over

SP 1/2 + bodyweight + 5-10 banded strict pull up

Use Dumbbells, KB’s and farmers carry handles

S2: 1 min row 2 min rest 2 min thrusters (project rise fitness) (AMRAP – Reps)

2 rounds

1 min row (calories)

Rest 2 min

2 min max thrusters

Rest 2 min

2 min DB snatch

Rest 2 min

RX+ 135/95, 100/70

RX 95/65, 70/40

SP 75/45, 50/20

Each station should be an all out sprint.
score = cal + total reps

LIFE

L1: Metcon (No Measure)

18 min EMOM

1 min :45 sec row

2 min 15 GHD

3 min 30 glute bridge

L2: Metcon (Time)

4 rounds

20 up downs

20 KB swings 44/26

20 goblet squats

20 jane fondas (side leg lifts)

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