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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

WU: Warm-up (No Measure)

Coaches choice

SPORT

S1: Close Grip Bench Press (5×3 @ 80-85%)

16 min EMOM:

*Focus: driving heels through the floor and squeezing shoulder blades together through entire movement.

min 0-2: warm up

min 2: 10 reps 50%

min 4: 10 reps 60%

min 6: 5 reps @ 70%

min 8: 3 reps @ 80-85%

min 10: 3 reps @ 80-85%

min 12: 3 reps @ 80-85%

min 14: 3 reps @ 80-85%

min 16: 3 reps @ 80-85%

S2: SPORT- row shouldOH (Time)

For Time:

700m row

15 shoulder to overhead (65/35)

600m row

12 shoulder to overhead (95/65)

500m row

9 shoulder to overhead (115/95)

400m row

6 shoulder to overhead (135/105)

300m row

3 shoulder to overhead (145/115)

18 min cap*

Score is time finished. If you don’t finish in 18 mins, put time in and then put reps in comments.

LIFE

L1: LIFE- 4-3min AMRAPs (AMRAP – Rounds and Reps)

AMRAP 3 minutes:

10 DB front squats (20/10)

20 DB deadlifts

10 DB lunges

20 DB Renegade Rows from plank

then, rest 1 minute. Repeat for 4 times total.

*Score is total rounds and reps of your lowest scoring round

L2: LIFE- October Sky (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Farmers Carry 20/10

15 V-Ups

10 Ball Slams 20/10

5 Burpees

AUX – ankles (No Measure)

3 min sit on ankles

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