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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Deadlift (5 x 10)

Every 2 minutes for 15 minutes (5 sets):

Deficit Deadlifts (Men Stand on 45lbs plate/Women Stand on on 25lbs Plate)

Minute 0-5: Warm-Up

Minute 5: 10 Reps @ 40%

Minute 7: 10 Reps @ 40%

Minute 9: 10 Reps @ 50%

Minute 11: 10 Reps @ 50%

Minute 13: 10 Reps @ 50%

*% based off 1RM conventional Deadlift

*Working sets begin on Minute 5.

S2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min (Up Ladder of 3…)

3/6/9/12…

Thrusters

*After each set of thrusters do 30 Double unders

Rx+: 115/80

Rx: 95/65

Sp: 75/55

*Score is Reps

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 20 DB Flys (Lying on ground)

Min 2: :30 Max Plank

Min 3: 30 Air Squats

L2: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

10 Box Jumps

20 DB Renegade Rows 10/5

40 DB Front Raises 10/5

2 Bear Crawl (Full Gym, down and back)

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