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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: Farmer’s Carry

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: 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 5 rounds.

Min 1: 6 clock jumps

Min 2: 15 Leg lifts (Jane Fonda style)

Min 3: 10/8 Cal Assault bike

Min 4: 15 toe touches (Half a v up)

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

12 Deadlifts 95/65

20 Push-Ups