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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Overhead Squat (1 RM)

18 min EMOM OHS

Focus: Squeeze shoulders up

0-4 warm up technique

4 min: 3 at 50%

5 Min: 3 at 60%

6 min: 3 at 70%

7 min: 3 at 80%

8 min: 1 at 85%

9 min: 1 at 90-95%

10 min: Rest

11min: 1 RM

Rest 2 min

14 min: 20 Reps with 40-50%

17 min: 20 reps with 40-50%

S2: Sport 8 min AMRAP + sled (AMRAP – Reps)

8 min AMRAP

30 Wallballs 20/14

15 TTB

Rest 2 min

4 min AMRAP Partner sled push 10m (Length of room)

RX+ 30/20

RX 20/14

SP 14/10

Score = total reps from wod 1 + total Meters(as reps from wod 2)

Sled weight should be medium/heavy weight.

Write weights used in notes

LIFE

L1: Metcon (No Measure)

18 min EMOM

0-4 Min: :40 sec assault bike sprint :20 sec rest

5-8 Min: :40 sec skier line jump hold 1 sec :20 rest

9-12 Min: :40 sec plank to knee tucks (use lids to slide) :20 sec rest

13-16 min: Max GHD sit ups

17 min: Max jumping lunges

L2: Life 8 min AMRAP + 5 min AMRAP (AMRAP – Reps)

8 min AMRAP

10 KB swings 35/26

8 DB thrusters 20/10

6 Broad jumps

4 burpees

2 push ups

1 min rest

5 min AMRAP

20 Wallballs 14/10

20 hanging knee tucks

Score = total reps

Aux: Metcon (No Measure)

2 min AMRAP delt raises 10/5

2 min Each side banded hip stretch