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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

4 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

Front Squat (6@ 75%)

Front Squats Every 2 minutes for 11 minutes

Focus: All about how fast you stand up from the hole

Minute 0-2: Warm-Up/Technique

Minute 2: 6 @ 50%

Minute 4: 6 @ 60%

Minute 6: 6 @ 60%

Minute 8: 6 @ 70%

Minute 10: 6 @ 70%

S2: Dr Mike Special (Time)

10 Min AMRAP

15 Cals on Rower

10 OHS

3 Power Snatch

Rest 1 min

6 min AMRAP

20 unbroken KB swings

20 unbroken wall balls 20/14

Rest 1 min

4 min AMRAP

53 jumping lunges

10 v ups

Rx+: 135/95 70/53

Rx: 115/80 53/35

Sp: < or = 95/65 44/26 score = total completed rounds plus all partial reps

LIFE

L1: Metcon (No Measure)

Every Minute for 12 Minutes (3 sets):

Min 1: 40 Hollow Rocks

MIn 2: 40 banded face pulls

Min 3: 20 KB Push Press (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Metcon (Time)

20 Rounds

3 Bent Over Row

3 Deadlift

3 Front Squat

3 Push Press

3 Back Squat

This complex is done with an empty barbell. If the barbell touches the floor in the movement, you are punished with a 400m run.

Rx: Mens Bar/Womans Bar

Sp: Womans Bar/Trainer Bar

20 min cap

Aux WOD

aux: Metcon (No Measure)

4 min EMOM

4 banded goblet squats with 5 sec hold at 90

RX+ 10 pistols

2 min each side banded shoulder stretch

https://www.youtube.com/watch?v=ssSEn40v7g8

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