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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Back Squat (5×5)

12 min EMOM

Focus: Consistency of reps. Make all the reps feel/look the same.

0-6 min warm up to 70-75%

5 reps every minute for 5 minutes

Score = weight hit on your 5th set of 5.

Choose a weight that is very manageable. It will get heavy very quickly.

S2: 4 rounds 5 Bench press 10 GHD sit ups 15 KB swings 200m Run RX+ 205/115 70/53 RX 165/95 53/35 SP 135/75 44/26 (Time)

4 rounds

5 Bench press

10 GHD sit ups

15 KB swings

200m Run

RX+ 205/115 70/53

RX 165/95 53/35

SP 135/75 44/26

LIFE

L1: Metcon (No Measure)

Every minute for 12 minutes (4 sets):

Min 1: 20 Russian KB Swings

MIn 2: 20 Ball Slams

Min 3: 20 driving wheels (Hold plate out in front turn left and turn right = 1 rep)

L2: Metcon (Time)

50-40-30-20-10 reps of each:

Jumping lunges

No Squat WB 10/6

Double DB Deadlift 30/20

22 min cap

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