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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Bench (No Measure)

2 min Row or ski erg

2 rounds

6 push ups

10 scap pull ups

10 arm swings

6 lunge and twist

SPORT

S1: Bench Press (1 RM)

16 min EMOM

Focus: Squeeze scaps so hard you could break an almond

0-2 Warm up

2 min: 5 reps 70%

4 min: 5 reps 80%

6 min: 5 reps 85%

8 min: 1 rep 90%

10 min: 1 rep 95%

12 min: 1 rep 100%+

14 min: 1 rep 100%+

Between sets do 5-8 strict pull ups

S2: Sport 50-40-30-20-10 (Time)

50 Cal assault

40 Deadlifts 225/135

30 Ring dips

20 DB lunges 70/40

10 Power Cleans

RX+: as written

RX: 185/105 50/30

SP: 155/95 Push ups 4020

*Send most seasoned athletes first

LIFE

L1: Metcon (No Measure)

16 min EMOM

1 min: 5 clock step ups on box (skip 12 o’ clock)

2 min: 20 single arm KB shoulder press

3 min: 30 Jane Fondas (leg lifts)

4 min: :45 assault bike sprint (arms only)

L2: Metcon (Time)

100 Jumping jax weighted 5/2.5lbs plates

80 No squat WB 10/6

60 Cal Row

40 Hip outs

20 Burpees

20 min CAP

AUX: Metcon (No Measure)

3x:20 knee tuck hold on Paralettes

15 down dog to up dog. Pedal calves between