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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

Backwards RDL w/ Reach x 10 meters

SPORT

S1: Back Rack Lunge

20 min EMOM

1 min: 20m Sled push (outside)

2 min: 6 Back rack lunge Heavyish

3 min: 2x through agility ladder

S2: Metcon (Time)

3 rounds for time:

4 power snatches

8 air squats with dumbbell

40 single unders

Rx+: snatch 155/105, pistols with 20/10

Rx: Snatch 135/95, DB 50/30

SP: 75/35, bodyweight air squats

This is an all out SPRINT!

LIFE

L1: Metcon (No Measure)

21 min EMOM:

1 min – 7 V ups

2 min – 12 jumping lunges

3 min – 200 m Run

L2: Metcon (AMRAP – Rounds and Reps)

9 minute EMOM alternating:

min 1: Parallette jump overs

min 2: Assault bike for calories

min 3: Ring rows

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