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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: 5 Push Press + 5 Front Squat

Heaviest unbroken set of 5 Push Press & 5 Front Squats.
5 Push Presses + 5 Front Squat

Ever 2 Minutes for 12 Minutes

Min 0-3: Warm-Up

Minute 3: 5 Push Presses + 5 Front Squat

Minute 5: 5 Push Presses + 5 Front Squat

Minute 7: 5 Push Presses + 5 Front Squat

Minute 9: 5 Push Presses + 5 Front Squat

Minute 11: 5 Push Presses + 5 Front Squat

You choose the weight. Same weight for all movements. Add weight each set. No dropping the bar till all 10 reps are complete

S2: Metcon (AMRAP – Reps)

Teams of 2 complete …

2 rounds of:

2 mins of Squat Clean

2 mins of Burpees over Bar

2 mins of Wall Balls

2 mins of Push Press

Rx+ : 115/80

Rx: 95/65

Sp: 75/55

*Score is total reps

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 20 Stiff Legged Deadlifts w/KB

MIn 2: 20 Ball Slams

Min 3: :45 of Max Effort Row

L2: Metcon (AMRAP – Reps)

Teams of 2 complete

2 rounds of:

2 mins of KB Swings

2 mins of Sit-Ups

2 mins of Goblet Squats

2 mins of Empty Barbell Strict Press

Rx+ : 53/35, 20/14

Rx: 35/26, 20/14

Sp: 26/18, 14/10