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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: Bench Press (6×5)

15 Min EMOM

0-3 min warm up

Even: 5 bench press 70%

Odd: :30 HS Hold

S2: Metcon (Time)

6 rounds for time:

6 HSPU

6 wall balls

6 T2B

6 burpees

6 box jumps

6 dumbbell snatches (total)

cash out 500m row

25 minute time cap

Rx+ WB(30/20), BJ(24/20), DB(70/40)

Rx (20/14), (24/20), (50/30)

SP (14/8), (20/16), (30/20)

LIFE

L1: Metcon (No Measure)

15 min EMOM

min 1: 6 hand release pushups

min 2: :30 plank

min 3: 12 goblet squats (35/18)

L2: Metcon (Time)

1000 row

10 rounds for time:

5 KB swings (35/18)

5 burpees

5 leg raises (From ground. half of v up)

6 DB jumping lunges (15/10)

25 minute time cap