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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up A (No Measure)

400m Run, then:

3 rounds

10 Sit Up

10 Ring Row

10 Ground to Overhead w/ 45/25# Plate

SPORT

S1: Overhead Squat (5×5)

Every 2 Minutes x 12 minutes (6 sets)

Overhead Squat

Suggested loading:

Min 0: 5 reps @ 50% 1RM OHS

Min 2: 5 reps @ 70%

Min 4: 5 reps @ 75%

Min 6: 5 reps @ 80%

Min 8: 5 reps @ 85%

Min 10: Max Reps @ 85%

S2: Metcon (Time)

In teams of two:

21-18-15-12-9-6-3

Burpee Pull Up

Power Snatch

200 meter run between rounds

One partner works at a time. Split reps as needed.

RX+: 135/95

RX: 95/65

SPRINT: Front Squat (you choose weight – taken from ground)

LIFE

L1: Metcon (Time)

Every 2 minutes for 12 minutes (6 sets)

15 Calorie Row

40 Meter Farmer Carry, 50/30

Max Reps Sit Outs

Score = total sit outs across all 6 sets

L2: Metcon (Time)

In teams of two:

42-30-21-18-15-12-9-6-3

Burpee To Plate

Air Squat

Plate Ground to Overhead, 45/25

One partner works at a time. Split reps as needed.

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