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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: stone

18 min EMOM

0-6 technique

6 min 3 rope climbs

8 min 5 stone to shoulder or load to box

10 min 3 rope climbs

12 min 5 stone to shoulder or load to box

14 min 3 rope climbs

16 min 5 stone to shoulder or load to box

S2: Sport WOD 2/19/15 (Time)

4 Rounds

6 Deadlifts

400m Run or 500 row

Rx+: 275/185

Rx: 225/155

SP: 185/125

Note: This is a heavy day. If weight is less than sprint, weight should still be heavy but doable for 6 reps.

LIFE

L1: Metcon (No Measure)

15 min EMOM

Min 1: 20 side step lunges

Min 2: 12 plate jumps

Min 3: 20 DB delt raises

Min 15-18 Max GHD sit ups

S2: “Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps (over paralettes)

sit ups

Aux WOD

Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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