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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Squat + general + Sport (No Measure)

500 row

2 rounds

15 barbell back squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: Front Squat (1rm)

16 min EMOM

Min 0-4: warm up

Min 4: 10 @ 55%

Min 6: 10 @ 70%

Min 8: 5 @ 80%

Min 10: 5 @ 80%

Min 12: 2 @ 90%

Min 14: 1 @ 90%+

S2: Sport – run,DU,Heavy russian rest (Time)

6 Rounds

200m Run

40 Double Unders

12 Russian KB Swings

Rx+: 100 (DB)/70

Rx: 70/53

Sp: 44/26, double tap

Swings should be heavy

L1: L1 – 1st day challenge (No Measure)

16 min EMOM

Min 1: 40 Russian Kettlebell Swings 35/26lbs

Min 2: 12-20 burpees

Min 3: 15/10 cal row

Min 4: 25 sit ups

RX: as written

SP: 26/10lbs

L2: Life – 16 minAMRAP lunge,wb,vup,manmake (Time)

16 min AMRAP

20 jumping lunges

15 wall balls 14/10lbs

10 v ups

5 man makers 20/10lbs (PLEASE SQUAT)

RX: as written

SP: 15/5lbs

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch