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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Box Shoulder Stretch

S1: Back Rack Lunge (3rm)

Back Rack Lunges

Every 2 minutes for 15 minutes (6 sets):

Focus: Finding a heavy 3 back rack lunge per leg. Not letting chest cave forward, or hips shooting back while standing up.

Minute 0-4: Warm-Up/Technique

Minute 4: 3/Leg

Minute 6: 3/Leg

Minute 8: 3/Leg

Minute 10: 3/Leg

Minute 12: 3/Leg

Minute 14: 3/Leg

*Today we will be graduating up in weights. There are no precentages today. Slowly add weight and make sure that the last set is difficult but doable.

S2: Macho Man (AMRAP – Rounds and Reps)

EMOM for as long as possible

3 Power Cleans, 185/115

3 Front Squats, 185/115

3 Jerks, 185/115

RX+ as written

RX 145/95

SP 115/ 65

L1: L1 – 16min sprint,ohlunge,kbs,rowfast (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m each

Min 2: 20m med ball OH walking lunge 10/6 in place

Min 3: 25 KB swings 35/18

Min 4: 1 min row above 80 strokes per minute.

L2: Life – Fatal Forty (Time)

WB 10/6

DB hang clean 30/20

ring row

DB Deadlift 30/20

Push up

box step up 24/20

KBS 35/18

hanging knee tuck

air squat

Db snatch 30/20

Sit up


AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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