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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

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 2×21-15-9 (Time)

21-15-9

Cal Row

Wall Ball 20/14

——Rest 2 minutes——

21-15-9

KB swing 53/35

Pull Ups

RX+: 70/53 30/20

RX as written

SP 44/26 14/10

sub 3 for 1 muscle ups if needed.

L1: L1 – 15 min EMOM abs, arms and thighs (No Measure)

15 min EMOM:

Min 1: 15 reverse v up on sliding plates. (start in push up position slide feet up)

Min 2: 20 ring rows

Min 3: 30 plie squats

JUST MOVE: half reps

plie squats: https://www.youtube.com/watch?v=yNKVK2axeNI

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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