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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 (5×5 @85%)

14 min EMOM

0-4 min Warm up

Every 2 min for 10 min 5×5 @ 85%

S2: Metcon (AMRAP – Reps)

Open Wod 14.4

60 Cal row

50 Toe to bar

40 Wallballs 20/14

30 Power cleans

20 Muscle ups

RX+ 135/95 + MU

RX 135/95 + C2B

SP 95/65 + Modified pull up

Score = Reps

14 min cap

LIFE

L1: Metcon (No Measure)

15 min EMOM (3 rnds)

1 min 10 burpee

2 min 15 cal row

3 min 20 sit ups

4 min 25 air squats

5 min 30 double taps

L2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

200 single unders

30 up downs

40 punches 10/5

50 no squat WB 10/6

1000 row