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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 shoulder Pass Throughs w/ band

10 KB Swings

S1: Shoulder Press (3 reps)

16 min EMOM

Min 0-4: warm up technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Work up to a max for the day.

S2: Sport – burp/PC reverse (Time)

3 rounds for time

10 burpees

2 power clean 175/105

—-Rest 2 minutes—-

3 rounds

2 burpees

10 power cleans 115/75

RX+: 215/125, 135/95

RX: As written

SP: 135/85, 95/55

Score= total time

L1: L1- EMOM 16 glute & abs (No Measure)

16 min EMOM

Min 1: 20m banded side step

Min 2: 30 Med ball russian twist 14/10

Min 3: 120 high knees

Min 4: 80 flutter kicks

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 KB swings 35/26lbs

10 KB side lunge 35/26

10 push ups

10 up downs

200m run

RX: As written

SP: 26/18

Score = rounds as minute reps as seconds

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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