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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Scap Sability/Core (No Measure)

800m Run

2 Rounds

10 Face Pulls Red/Orange

10 Hollow Rocks

10 Superman Reach and Pull

SPORT

S1: Front Squat (8×5)

20 min EMOM

0-2 min Warm up

Even min: 5 front squats

Odd min: 5 high as possible wall balls

Score is squat weight

S2: 4 rounds 4 Single arm DB snatch 8 deadlifts 12 pull ups Rest 1 min RX+: 100/50 315/205 RX: 70/40 225/135 SP: 50/20 185/115 (Time)

4 rounds

4 Single arm DB snatch

8 deadlifts

12 pull ups

Rest 1 min

RX+: 100/60 315/225

RX: 70/50 225/155

SP: 50/30 185/125

LIFE

L1: Metcon (No Measure)

20 min EMOM

Min 1: 25 Jumping Lunges

MIn 2: 40 Grasshoppers

Min 3: 20 Russian Twists

Min 4: 15 Ground to OH with plate

L2: Metcon (Time)

5 rounds

200m run

10 DB Thrusters 30/20

10 DB Up Downs (Hold Dumbbells, No Clap at top of Up Down)

*20 Min Time Cap

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