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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

10 scap pull ups

10 side to side haning swings

S1: S1 – Back squat 10 rep (Weight)

16 min EMOM

Min 0-4 warm up/technique/strategy

Min 4: 10 reps 40%

Min 6: 4 reps 75%

Min 8: 2 reps 85%

Min 10 -12 : 5 rep max

Min 12-16:REST

10 RM would fall in 75-85% range of 1RM

CHANGE – Last time was 32RM, 20 RM and 10 rep

S2: Sport – 14 min EMOM PC burp (Weight)

14 min EMOM

1 Power Clean

8 Burpees

SP: 5 burpees

Score = weight used

L1: L1 – 18min gluten,lunge,mtclimb,slam (No Measure)

18 min EMOM

Min 1: 7 reps of each on each side Gluten Free (Fire hydrant, donkey kick, hook lift)

Min 2: 24 lunge + leg lift (knee)

Min 3: 80 mountain climbers

Min 4: 30 Ring rows

Min 16-18: plank

JUST MOVE: Half reps

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 44/26

15 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/14

JUST MOVE: half reps

22 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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