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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Glutes (No Measure)

500m Row

3 rounds

20 banded side steps

5 down dog to up dog

20 leg swings

5 air squats

LIFE

L1: Metcon (No Measure)

16 min EMOM (4 rounds)

1 min: 12 total sliding side lunge

2 min: 10/8 leg only assault

3 min: 30 bicylce crunches

4 min: 20 goblet squats

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: Life 25 min AMRAP (AMRAP – Rounds and Reps)

25 min AMRAP

5 ring rows

10 KB swings 44/26

15 cal Row

20 grasshoppers

100 single unders

SPORT

S1: Box Squat (1 rep max)

16 min EMOM Box Squat 2″ above 90

Focus: Sitting fully on the box push hips through

0-5 min Warm up

5 min 10 reps 60%

7 min 5 reps 80%

9 min 3 reps 90%

11 min 3 reps 100%

13 min 3 reps 110%

15 min 1 rep 115%

% is based off of back squat

S2: 11/15 Sport 25 min EMOM (Weight)

25 min EMOM

1 rep Strict pull up

2 reps hang clean

3 reps front squats

RX+ Muscle up

RX strict PU

SP banded

Score = weight used

Aux WOD

Aux: Metcon (No Measure)

2 min Couch Stretch each leg

3 min Foam roll back and hamstrings

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