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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

SPORT

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

S1: Good Mornings (5 reps on the minute)

EMOM 15 minutes good morning + HS Hold

min 0-3: warm up

min 3: 5 reps

min 4: :30 handstand hold

min 5: 5 reps

min 6: :30 handstand hold

and so on

start with an empty bar and work up in weight

S2: Metcon (AMRAP – Rounds and Reps)

Every 3 minutes for 18 minutes complete:

10 Front Squat

6 Push Press

4 Deadlifts

10 calorie row

Rest remainder of 3 minutes

Rx+: 135/95

Rx: 95/65

SP: 75/55,

L1: Metcon (No Measure)

15 emom

:45 front delt raise

:45 single unders

:45 10 count pulsing lunge

https://www.youtube.com/watch?v=SSMNPnl2vI4

LIFE

L2: Metcon (Time)

15-12-9-6-3

Burpee To Plate

Air Squat

Plate Ground to Overhead, 45/25

CORE

Core: Metcon (No Measure)

3 rounds not for time:

20 hollow rocks

12 barbell roll outs

10 seated leg lifts

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