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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

LIFE

L1: Metcon (AMRAP – Reps)

9 min EMOM (3 rounds)

1 min: 12 GHD’s

2 min: 20 Split squats

3 min: 50 side plank 25 each side

Then

rest 1 min

1 min max burpees (it’s only 1 min)

Score = burpees

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 Ground to OH with Plate 45/25

10 cal Row

10 KB side lunge 44/26

10 push ups

10 up downs

SPORT

S1: Box Jumps

10 min EMOM box jumps (5 rounds)

Focus: Must catch 2″ above 90 deg

Even: 5 tall box jumps

Odd: 20m Banded side step

(Keep hips tucked under)

S2: DB deadlifts (Time)

4 rounds

6 single arm alt DB snatch

10 cal assault bike

15 DB up down (jump to top of push up then stand holding DB’s)

20 DB Hang cleans

rest 1 min

RX+70/40

RX 50/30

SP 40/20

stagger by 1 min with quicker athletes going first if needed

Aux WOD

Aux: Metcon (No Measure)

4 min foam roll forearms and low back.

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