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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

S1: S1 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

Double reps and go lighter if new to Box squats.

% of back squat

S2: Sport – lunge ttb row (Time)

5 Rounds for time of:

10 Front Rack Lunge 155/105lbs

15 Toes-to-bar

200m row

Rx+:as written

RX: 115/75,

SP: 75/45,

CHANGE: 3 rounds to 5 rounds

L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

JUST MOVE:SP weight 1/2 reps

L2: Life – WB,row,slam (Time)

40-30-20

Split stance WB

ring rows

Between rounds 1 min double OH DB hold 30/15lbs + 400m run

RX: as written

SP: 14/6lbs, 20/10lbs

JUST MOVE: SP weight 1/2 reps

20 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold