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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Front Squat

Every minute for 15 minutes (10 sets):

2 Front Squat + 1 High Box Jumps

Minute 0-5: Warm Up/Instruction

Minute 5-10: Squat/Box Jump Complex @ 70%

Minute 10-15: Squat/Box Jump Complex @ 75%

*% based off 1RM Front Squat

-Mens Box Jump Height Above 30”

-Womens Box Jump Height Above 24”.

S2: Metcon (Time)

3 Rounds of:

15 KB Swings

50 Double Unders

5 Toes to Bar

1:30 min Rest between rounds

Rx+: 70/53

Rx: 53/35

Sp: 35/26, Knees to Elbows

LIFE

L1: Metcon (No Measure)

15 Min EMOM

1 Min: 12 Elevated Push Ups (Use box or Parallette)

2 Min: 2: 5m + 10m Shuttle Sprint

3 Min: 10 Wall Balls

L2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Farmers Carry 20/10

15 V-Ups

10 Ball Slams 20/10

5 Burpees

Aux wod (No Measure)

5 rounds

10 call assault 10 GHD sit ups rest :30 seconds

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