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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Upper Scap Sability/Core (No Measure)

800m Run

2 Rounds

10 Face Pulls Red/Orange

10 Hollow Rocks

10 Superman Reach and Pull

SPORT

S1: Front Squat

Every minute for 10 minutes (10 sets):

2 Front Squat + 1 High Box Jump

Minute 0-5: Warm Up/Instruction

Minute 5-10: Squat/Box Jump Complex @ 65%

Minute 10-15: Squat/Box Jump Complex @ 70%

*% based off 1RM Front Squat

-Mens Box Jump Height Above 30”

-Womens Box Jump Height Above 24”.

S2 : Helen (Time)

3 Rounds

400m Run

21 KB Swings

12 Pull-Ups

Rx+:53/35

Rx:35/26

Sp:26/18

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: :30 Dumbell Punches 10/5

Min 2: 20 Up Downs/Sprawl

Min 3: 20 Back Squats w/Empty Barbell

Min 4: Max Calorie Row

L2: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

200 M Run

15 Bench/Box Dips

20 Ring Row

10 Deadlifts 95/65

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