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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Back Squat

Every 2 minutes for 15 minutes (7 sets):

Back Squats (Speed)

Minute 0-2: Warm-Up

Minute 2: 3 Reps @ 60%

Minute 4: 3 Reps @ 60%

Minute 6: 3 Reps @ 60%

Minute 8: 3 Reps @ 70%

Minute 10: 3 Reps @ 70%

Minute 12: 3 Reps @ 70%

Minute 13: 3 Reps @ 75%

*In Between sets do 5-8 Toes 2 Bar for Skill.

* % based of 1 RM Back Squat

S2: Metcon (Time)

21-15-9

Wall Balls,

KB Swings

500m Row after each round

Rx+: 30/20, 70/53

Rx: 20/14, 53/35

Sp: 14/10, 35/26

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

KB Swings

Jumping Lunges

Bear Crawls

DB Push Press

Russian Twist

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.

L2: Metcon (Time)

5 Rounds

10 DB Step Ups 20/10

15 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/14

*20 Min Time Cap