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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: Back Squat (5 rm)

16 min EMOM

Min 0-4: warm up

Min 4: 8 back squats 60%

Min 6: 5 back squats 75%

Min 8: 5 back squats 80-85%

Min 10: 5 back squats 80-85%

Min 12: 5 back squats 80-85%

Min 14: 5 back squats 80-85%

5 tall box jumps between sets.

S2: Sport-2 rounds v ups, DU, DL,PU (Time)

2 rounds (just this first part. second part is done once.)

25 v ups

20 pull ups

—–Rest 1 minute

30 hand release push ups

25 deadlift 275/185

RX+ 335/205

RX as written

SP 205/115,

Sub 3 for one Muscle ups

L1- 16 min (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

Min 3: 80 DB punches (squeeze core) 10/5

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

L2: Life-14min AMRAP (AMRAP – Rounds and Reps)

14 min AMRAP

50 high knee runs (must get knee as close to chest as possible)

40 skier jumps 6/4ft

30 box jumps (land at top of box on one leg) 16/12″

20 weighted jumping jax 5/2.5

10 DB ground to OH 2 arm 30/15lbs

RX: as written

SP: 20/10lbs, lower box height

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press