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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Front Squat (No Measure)

500M Row

6 min AMRAP

2 air squats + 30 sec hold at bottom

20 arm swings up and down

:30 forearm stretch (hands on ground wrists facing away from body)

5 air squats

SPORT

S1: Front Squat (1 rep max)

16 min EMOM

Min 0-4: Warm up + Glute activation drills

Small band around knees. 10 side steps 10 front walking steps and 10 back walking steps.

Min 4: 10 reps at 50%

Min 6: 10 reps at 70%

Min 8: 5 reps at 80%

Min 10: 2 reps at 90%

Min 12: 1 rep at 95%

Min 14: 1 rep at 100%+

Min 16: 1 rep at 100%+

Compare to 5/6

S2: 2015 Masters Games WOD (Time)

2015 Masters Games WOD

80-calorie row

40 shoulder-to-overheads

80 deadlifts

RX+ 155/105 (actual weights at Games)

RX 135/95

SP 95/65
Compare to 7/20/15

LIFE

L1: Metcon (No Measure)

15 min EMOM

Min 1: 16 Goblet squats

Min 2: 40 Single leg Calf raises

Min 3: 20 alt dead bug

Min 4: 7 DB Man Makers

L2: Metcon (Time)

Life SQT

10 rounds

8 KB swings 35/26

200m run.
Compare to 7/21