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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S1: Split Jerk (1rm Split Jerk)

16 min EMOM

Min 0-4: Warm up + 2 rnds 10 ring scap pull ups + 5 push press + 5 sec pause at top

Min 4: 6 reps at 50%

Min 6: 6 reps at 70%

Min 8: 3 reps at 80%

Min 10: 2 reps at 90%

Min 12: 1 rep at 95%

Min 14: 1 rep at 100%+

Min 16: 1 rep at 100%+

S2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Compare 4/16/15

*Required: Warm up with 2, :30 All out Rows. Rest 1:30 in-between rows. This is to prepare the lungs and get you ready for the hurt!

LIFE

L1: Metcon (No Measure)

20 min EMOM

Min 1: 200m ski or row

Min 2: 20 single leg alternating squats to box

Min 3: 20 box dips

Min 4: 10 cal assault bike

Min 5: 100m backwards run

L2: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups