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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

500m row or run

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Split Jerk (1RM)

14 min EMOM

Min 0-4 warm up/technique

Min 4: 5 reps 65%

Min 6: 4 reps 75%

Min 8: 3 reps 85%

Min 10: 3 reps 90%

Min 12: 2 reps 95%

Min 14: 1RM

Sport – run,TTBPU,DBDL (Time)

4 rounds

400 run

5 TTB + Pull up (= 1 rep. Must alt)

10 DB deadlift 70/40

RX+:100/70

RX: as written

SP: 50/30

Can sub 2 TTB + MU

LIFE

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 15 DB snatch

Min 2: 10 GHD’s

Min 3: 15/12 cal row

Min 4:30 half squats (90 deg up 3 inches)
6 week challenge: 10,8,8,20

L2: Life 3x6min AMRAPs (AMRAP – Reps)

For time:

AMRAP 6 min

20 KB swings russian

50 Single Unders

AMRAP 5 min

200m Row

20 DB front squat 20/10

20 Flutter Kicks (4 count)

AMRAP 4 min

20 sit-ups

20 single leg box squats to 90 deg

*score is total reps from all rounds

Rx: 53/35

Sp: 35/26
6 week challenge: sub lunges for single leg box squats

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch

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