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Project Rise Fitness Denver – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1: S1 – Front Squat (Weight)

16 min EMOM

Min 0-4 warm up

Min 4: 20 reps

Min 6: 5 reps 80-85%

Min 8: 5 reps 80-85%

Min 10: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 14: 5 reps 80-85%

S2: Sport – Row, burp DU (AMRAP – Reps)

4 min EMOM :30 work/ :30 rest

Row

4 min EMOM :30 work/ :30 rest

burpee to plate 45/25lbs

2 min max Double unders

4 min EMOM :30 work/ :30 rest

Row

4 min EMOM :30 work/ :30 rest

burpee to plate 45/25lbs

Score = reps/calories

RX: as written

SP: single unders or hip taps

L1: L1-16 min,lunge twist,hang clean,jumping jax,updownsquat (No Measure)

16 min EMOM

1 min: 60 In lunge position twist with medball 14/10lbs

2 min: 25 DB hang cleans 30/20lbs

3 min: 60 weighted jumping jax 5/2.5lbs

4 min: 20 up down squat (Jump to bottom of squat position)

RX: as written

SP: 20/10lbs

6 week: SP weight

L2: Life-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: AUX – run easy (No Measure)

Easy 800m run