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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Hip (No Measure)

800 Row

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Back Squat (3×5)

14 min EMOM

0-3 Warm up 85%

3 min: 5 back squats 85%

6 min: 5 back squats 85%

9 min: 5 back squat 85%

10 min Rest

11 min: 5 tall box jumps

12 min: 5 tall box jumps

13 min: 5 tall box jumps

14 min: 5 tall box jumps

S2: Sport 2×21-15-9 (Time)

21-15-9

Cal Row

KB swing 53/35

Rest 2 minutes

21-15-9

Wall Ball 20/14

Pull Ups

RX as written

SP 44/26 14/10

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 Flutter Kicks (4 Count)

MIn 2: 3 Stair Sprints (Stapleton do 14 walking DB lunge)

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Life 16 min AMRAP (AMRAP – Rounds and Reps)

16 Min AMRAP

10 V-Ups

20 Box Step Ups

25 KB Deadlifts

50 Single Unders (25 Double Unders if you got ’em)

Rx: 24/20″, 53/35#

Sp: 20/16″, 44/26#

AUX: Metcon (No Measure)

2 min each side sitting straddle (butt on ground legs spread reaching to toes.) Middle + each side

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