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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Deadlift

Every 2 minutes for 15 minutes (6 sets):

Deadlift + Hollow Rock

Focus: Setting Shoulders and maintaining good scap position under fatigue

Minute 0-4: Warm Up

Minute 4: 5 Deadlift @ 60 %

Minute 6: 5 Deadlift @ 60 %

Minute 8: 5 Deadlift @ 70 %

Minute 10: 5 Deadlift @ 70 %

Minute 12: 5 Deadlift @ 75 %

Minute 14: 5 Deadlift @ 75 %

In Between Sets accumulate :30 Hollow Rock

S2: Metcon (Time)

Team WOD (20 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

1500m Row (Switch every 250m)

100 Thrusters 95/65

100 Burpees (switch every rep)

100 DB Snatches 50/40

300 Double Unders

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes:

Min 1: :45 Wall Sit

Min 2: 15 DB Shoulder Press

Min 3: :45 Farmer Carry

L2: Metcon (Time)

Team WOD (20 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

2 K Row (Switch every 250m)

150 Goblet Squats 35/26

150 Burpees (switch every rep)

200 Russian KB Swings 35/26

500 Single Unders

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.

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