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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

8 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Shoulder Press

13 min EMOM

Strict press

Min 0-3: Warm up

Min 3: 10 reps 60%

Min 5: 7 reps 70%

Min 7: 10 reps 60%

Min 9: 7 reps 70%

Min 11: 10 reps 60%

Between sets do 7 air squats with small band around knees.

S2: Metcon (Time)

Girls Gone RX WOD #1 (Coach Devoney is competing on a Rise team)

This is an all out sprint

100 Double unders

15 Box Jumps

9 Hand Release burpees

SP: double taps

S3: Metcon (Weight)

8 min to establish

100m Farmers carry.

Cant put weight down.

Score = weight

RX+: Farmers handles

RX: DB’s

SP: KB’s

LIFE

L1: Metcon (No Measure)

15 min EMOM

Min 1: 12 Single arm DB OHS 15/10

Min 2: 20 hollow rocks

Min 3: :45 sled drag or push

L2: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Bench dips

10 Split squats (Foot on bench)

40 Bicycle crunches

20/15 Cal Assualt bike

Mobility

AUX: Metcon (No Measure)

3 min each side couch stretch