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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General + minor squat (No Measure)

500 row or run

Then:

3 rnds

5 pole squats

5 toe touches

5 floor sweeps

5 lunge and twist

5 scap pull downs w/band (Single arm seated)

SPORT

S1: Back Squat (1)

10 min EMOM 1 Back Squat

5 second hold at bottom of squat. Below

90

Spend 5 min to warm up

RX+ 75%

RX 80%

SP 85%

% based on Back Squat

Follow what prescription you normally do.

Yes percentages are suppose to be flipped.

S2: Metcon (Time)

500 row

40 pull ups

30 box jump overs

20 hang power clean

10 thrusters

400 m farmers carry

RX+135/95 140/90lbs+ total carry weight

RX 115/75 100/60+

SP 95/65 80/40+

Use dumbbells or KB. The weight is the total weight carried so you can have a 70 in one hand and a 30 in the other for men’s RX if you need to.

LIFE

L1: Metcon (No Measure)

5 min AMRAP

100 row

5 burpees

Then

10 min AMRAP

10 GHD’s

10 KB Swings

10 dumbbell snatch

L2: Metcon (Time)

1 mile run or 1400 row

60 jumping lunges

800 run or 700 row

40 box jumps 24/20

400 run or 450 row

20 weighted step ups w/plate 45/25

22 min cap

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