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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

sumo (No Measure)

1000 Row

4 min AMRAP

10 wide stance pole squats

10 floor sweeps

10 scap pull ups

SPORT

S1: Sumo Deadlift (1RM)

14 min EMOM

0-3 min Warm up

3 min: 5 Reps at 50%

4 min: 5 tall box jumps

5 min: 5 reps at 60%

6 min: 5 tall box jumps

7 min: 5 reps at 70%

8 min: 5 tall box jumps

9 min: 5 reps at 70%+

10 min: 5 tall box jumps

11 min: 3 reps 70%+

12 min: 5 tall box jumps

13 min: 1 rep 70%+

% is based off of traditional DL.

S2: Metcon (Weight)

5 min EMOM

8 thrusters

—–Rest 2 minutes

21-15-9

Wallball 20/14

pull up

SP modified pull ups

Thruster Score= weight

Metcon score = time

S3: Metcon (Time)

21-15-9

Wallball 20/14

pull up

SP modified pull ups

LIFE

L1: Life1-15 min EMOM (No Measure)

15 min EMOM

1 min: 15 box step ups or jumps

2 min: 25 russian swings

3 min: 60 mountain climbers

L2: Metcon (Time)

3 rounds

10/7 cal assault

10 OH KB single arm press after each rep must hold top for 10 seconds 26/18 (10 seconds is not 7 seconds)

20 DB squat cleans (touch ground each time) 20/10

:40 second plank

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way