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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: Romanian Deadlift (1rm)

16 min EMOM (RDL + Squat snatch

Focus: RDL is a butt high position before you do the snatch reset your butt low

0-4 min: warm up

4 min: 2×3+1 65%

6 min: 2×3+1 70%

8 min: 3+1 75%

10 min: 3+1 80%

12 min: 3+1 90%

14 min: 1+1 max

S2: Death by unbroken WB + HSPU (AMRAP – Rounds and Reps)

Death by Unbroken WB 20/14

Start at 10 reps. Climb by 2 each minute

—–Rest 2 minutes—-

Death by HSPU

Start at 5 reps climb by 2

RX+ climb by 4 reps WB and 3 reps

RX as written

SP: lighter WB

score = Last completed rounds on WB and HSPU + partial reps.

EX: I fail 22 WB at 10 reps and HSPU round 11 at 6 reps score = (20 rounds + 10) + (9+6) score = 29 rounds + 16 reps.

LIFE

L1: L1-16 min EMOM (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

CHALLENGE: 12,10/8, 20, 12

L2: Life – 20 min AMRAP (AMRAP – Rounds and Reps)

20 min AMRAP

10 bicep curls 20/10lbs

10 KB sumo dl high pull 35/26

10 cal Row

20 grasshoppers

100 single unders
CHALLENGE: 16 min. 18lbs

AUX: AUX-ab + couch (No Measure)

3×20 partner ab leg push

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

2 min each leg couch stretch

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