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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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snatch + general (No Measure)

400 run

8 min AMRAP

5 push press w/empty bar w/2sec pause at top

5 barbell squats

5 good mornings

10 spiderman lunge

SPORT

S1: Floor Press

Every 2 minutes for 15 minutes (5 sets):

Floor Press (5 RM)

Minute 0-5: Warm-Up

Minute 5: 10 Reps @ 50%

Minute 7: 8 Reps @ 60-70%

Minute 9: 6 Reps @ 70%-80%

Minute 11: 3 Reps @ 80% – 90%

Minute 13: 5 Rep Max

*% based off 1RM conventional Bench Press

*Stay true and strict to this rep scheme. There is a reason minute 11 is low rep. It is preparing you for minute 13 when you will need a little extra in the tank to push your 5RM. Move Fast.

S2: Metcon (Time)

Team WOD (20 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

2 K Row (Switch every 250m)

100 Shoulder to Overhead 95/65

100 Burpees (switch every rep)

200 KB Swings

*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.

Rx+: 115/80, 53/35

Rx: 95/65, 35/26

Sp: 75/55, 26/18

LIFE

L1: Metcon (No Measure)

12 minute Clock

Min 1-6: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.

Min 6-12: Assault Bike/Row For Cals. EMOM hop off and do 5 push ups.

* Continue the lunge/sprint throughout the running clock, only pausing to do your on the minute movements.

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

150 Burpees (switch every rep)

200 KB Swings

*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.

Rx+: 53/35

Rx: 35/26

Sp: 26/18

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