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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Back Squat (3×5)

14 min EMOM

0-3 Warm up 85%

3 min: 5 back squats 85%

6 min: 5 back squats 85%

9 min: 5 back squat 85%

10 min Rest

11 min: 5 tall box jumps

12 min: 5 tall box jumps

13 min: 5 tall box jumps

14 min: 5 tall box jumps

S2: Sport – Deadlift BJ (Time)

21-15-9

Deadlift 315/225

Box Jump 30/24

RX: As written

RX: 255/155 24/20

SP: 185/105 24/20

L1: L1 – 15 min EMOM (No Measure)

15 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 30 single leg no squat wb

3 Min: 14 Russian sit ups KB OH

4 Min: 30 stick jumps over ll

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run

:30 DB delt raise hold 10/5

:30 DB OH hold on 1 leg

30 mountain climbers

AUX: AUX – Couch stretch (No Measure)

2 min Each side