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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

S1: Shoulder Press

Every minute for 15 minutes (5 sets)

Min 1: 5 Strict Press @ 65% of 1RM

Min 2: 10/Arm DB Bent Over Rows

Min 3: :45 Plank

*Men DB Weight – 50lbs – 100lbs

*Women DB Weight – 30lbs – 70lbs

*Score is Strict Press Weight

S2: Metcon (AMRAP – Reps)

12 Min EMOM

Min 1 :45 Max Effort Power Clean

Min 2: :45 Max KB Swing

Min 3: :45 Max Double Under

Rx+: 135/95, 70/53

Rx: 115/80, 53/35

Sp: 95/65, 35/26, Double Taps

*Score is total Reps.

LIFE

L1: Metcon (No Measure)

Every Minute for 15 Minutes (5 sets):

Min 1: 10 V- Ups

MIn 2: 20 Weighted Jumping Jax’s 5/2.5 plates

Min 3: 20 No Squat Wallballs

L2: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

30 Cal Row

10 Ring Rows

10 Strict Press 45/35

10 Elevated Push-Ups

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