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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1 – Squat BJ (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 reps 50%

Min 6: 5 reps 80%

Min 8: 5 reps 80%

Min 10: 5 reps 80%

Min 12: 5 reps 80%

Min 14: 5 reps 80%

Follow every set of squats with 5 tall box jumps for height

S2: Sport – BS +21,15,9 ttb,pu (Time)

30 front squats

—–Then—–

21 – 15 – 9

toes to bar

push ups

200m run or row after each round

—-then—-

50 lunges

Rx+: 185/115

Rx: 135/95

SP: 95/65

JUST MOVE: SP weight half reps

L1: L1 – 16min Row,Shoulder touch,Glute bridge,stepup (No Measure)

16 min EMOM

Min 1: 10/7 backwards pedal leg only assault bike

Min 2: 60 Plank Shoulder Touches

Min 3: 20 Glute Bridges (3 sec hold at top)

Min 4: 30 box step ups 20/16″

JUST MOVE:1/2 reps

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

17 Min AMRAP

200m Farmers Carry with DB 30/20lbs

15 V-Ups

10 Ball Slams 30/20lbs

5 Burpees

RX: as written

SP: 20/10lbs, 20/14lbs

JUST MOVE: every 4 min rest 1 min

aux: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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