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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 (5RM)

Every 2 minutes for 15 minutes (5 sets):

Back Squat (Heavy 5)

Minute 0-2: Warm-Up

Minute 2: 10 Reps @ 50%

Minute 4: 5 Reps @ 60-70%

Minute 6: 5 Reps @ 60%-70%

Minute 8: 4 Reps @ 75% – 80%

Minute 10: 3 Reps @ 80%-90%

Minute 12: 2 Reps @ 85%-90%

Minute 14: Find a heavy 5

* This is not a 5RM this is a daily representation of a heavy 5 rep back squat.

S2: 30 squat cleans for time (Time)

10 min max reps

30 squat cleans

Remaining time do push ups

You choose weight

Score = Total push ups. Write weight used in notes

This is for the leaderboard so everyone is not under RX

RX+ over 200/115

RX 136/96-199/114

SP 0-135/95

Squat clean should be heavy and not a weight you can do more than 5 touch and go with.

L1: L1 – 15 min hiptaps,thruster,sit up (No Measure)

15 min EMOM

1 Min: 25 DB thrusters 20/10

2 min: 25 sit ups

3 min: 50 hip taps (in push position)

L2: Life 16 min AMRAP v-ups,box step up,dl,single leg jump (AMRAP – Rounds and Reps)

16 Min AMRAP

10 V-Ups

20 Box Step Ups

25 KB Deadlifts

80 single leg line jumps

Rx: 24/20″, 53/35#

Sp: 20/16″, 44/26#

AUX: AUX coaches choice (No Measure)

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