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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Back Squat (1 RM)

16 min EMOM

Min 0-4: Warm up

Min 4: 8 reps 60%

Min 6: 3 reps 75%

Min 8: 3 reps 85%

Min 10: 1 rep 90%

Min 12: 1 rep 90-95%

Min 14: 1 rep 95%

Between sets Hold DB for :45 sec

S2: Sport -14 min EMOM (Weight)

14 min EMOM – Must complete all 3 in each minute

1 rep Strict pull up

2 reps hang clean

3 reps front squats

RX+ Muscle up

RX strict PU

SP banded

Score = weight used

L1: L1-17 EMOM (No Measure)

17 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 assault bike

3 min: 1 min row 80 strokes per minute arms only.

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

L2: LIFE-50-50 (Time)

3 rounds

50 weighted jumping jax (5/2.5)

40 high knees

30 box step ups (20/16)

20 cal row

30 grasshoppers

40 DB bent over row 30/15lbs

50 banded jane fonda’s

RX: as written

SP: 20/10lbs

AUX: Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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