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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Front Squat (6)

15 min EMOM

Focus: Staying Controlled Under Fatigue

Minute 0-2: Warm-Up/Technique

Minute 2: 6 @ 50%

Minute 4: 6 @ 60%

Minute 6: 6 @ 60%

Minute 8: 6 @ 70%

Minute 10: 6 @ 70%

Minute 12: 6 @ 75%

Minute 14: 6 @ 75%

S2: Sport – “Bad attitude” (AMRAP – Reps)

“Bad Attitude”

Every 3 minutes for 5 rounds complete:

200m Row + AMRAP Squat Clean to Overhead in remaining time.

*Your score is the total number of cleans you complete in each of the five 3-minute rounds.

Rx+: 185/115

Rx: 155/95

Sp: 115/65

LIFE

L1: L1 – 16 min EMOM Dbpunch,hugsquat,row,shoulder hold (No Measure)

16 min EMOM

Min 1: 40 Dumbbell Punches 10/5

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 20 Cal Row

Min 4: :45 90 deg shoulder DB hold

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run Then….

2 Rounds

30 DB Deadlift 30/20

20 burpees

30 Step Ups w/knee lift at top 24/20

20 side plank hip ups (lift hips in side plank)

*20 Min Time Cap

AUX: AUX-grip + hips (No Measure)

2 min plate pinch walk

2 min Each side banded hip stretch