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Project Rise Fitness Stapleton – WOD

OPEN HOUSE SATURDAY!

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Warm-up

(No Measure)

1000m Row (100m Fast/100m Slow)

2 Rounds

10 Russian KB Swings

10 Good Mornings w/Empty Barbell

6 Strict Press w/ 2 sec hold at top

Strength – Sport

Every minute for 12 minutes :

Push Press

Minute 0 & 1: 2 reps 40%

Minute 2 & 3 : 2 reps 60%

Minute 4 & 5: 2 reps 60%

Minute 6 & 7: 2 reps 70%

Minute 8 & 9: 2 reps 70%

Minute 10 & 11: 2 reps 75%

Minute 12: 2 reps 80%

Push Press

Strength – Life

Every minute for 12 minutes :

Min 1: :30 Dumbell Punches 10/5

Min 2: 25 Hugging Squats w/Med Ball 20/14

Min 3: 20 Lateral Skiier Plyos

WOD – Sport

Sport WOD 2/19/15 (Time)

4 Rounds

6 Deadlifts

400m Run

Rx+: 275/185

Rx: 225/155

SP: 185/125

Note: This is a heavy day. If weight is less than sprint, weight should still be heavy but doable for 6 reps.

WOD – Life

Life WOD 2/19/15 (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

12 Deadlifts 95/65

20 Push-Ups