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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

Lower Body/DU Skill (No Measure)

5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)

2 Rounds

20 Double Unders

10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)

6 Alternating Plank & Reach

SPORT

S1: Box Squat (5×3)

Min 0-3 warm up

Min 3: 5 box squats at 70%

Min 5: 3 box squats at 95%

Min 7: 3 box squats at 100+%

Min 9: 3 box squats at 110%

Min 11: 3 box squats at 110%

Min 13: 3 box squats at 115%

After each set, do 2 box jumps as high as possible- don’t have to stand up all the way at the top

S2: Sport- Case of the Mondays (Time)

3 rounds:

5 squat clean thrusters

5 squat snatches

7 burpees

7 toes to bar

9 wallballs

9 deadlifts

Rx+: 135/95

Rx: 105/75

Sp: 75/45

LIFE

L1: Life- 15 min EMOM (No Measure)

16 min EMOM:

Min 1: 50 high knees

Min 2: 15 v-ups

Min 3: 30 weighted DB lunges (20/10)

Min 4: :40 med ball hold above head

6 Week Challenge: 40, 12, 20, :40

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

12 Deadlifts 95/65

20 Push-Ups

AUX – Rowling (Time)

row 100m must get it to stop on the 100. Have to take full pulls. If you are at 106 you get 6 points. If you are at 95 you get 5 points. Person with the lowest score wins. 100 = 0.

3 rounds. lowest score after 3 wins.