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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 (12×2)

16 min EMOM back squat

0-4 min Warm up

2 reps every min for 12 min

start at 50% Must add weight each time.

Make small jumps

S2: 2015 Masters Games WOD (Time)

2015 Masters Games WOD

80-calorie row

40 shoulder-to-overheads

80 deadlifts

RX+ 155/105 (actual weights at Games)

RX 135/95

SP 95/65

LIFE

L1: Metcon (No Measure)

16 min EMOM

Min 1: 10 Single leg Bent over row

Min 2: 20 sit ups

Min 3: 30 No Squat WB

Min 4 40 Beaded rope single unders

L2: Metcon (Time)

4 rounds for time

4 Hanging knee tucks

8 Walking lunges

16 Hip taps

400m Run

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