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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

Back Squat (12×2)

14 Min EMOM

12×2 1 and 1/4 Back Squat

Focus: Explosiveness out of the bottom of the squat.

Min 0 -2 : Warm Up to 55% of 1rm

Min 2-14: 2 reps of 1 and 1/4 back squat

https://www.youtube.com/watch?v=wbo39M1IGOg

*no one goes over 55 percent

S1: bjo run wb rest (Time)

3 Rounds for Time

20 Box Jump Overs

400m Run

20 Wall Balls

2 mins rest

Rx+: 30″/24, 30/20# (men throw to 12 ft if no 30# wb)

Rx: 24/20 20/14#

Sp: 20/16″ 14/10#

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: :30sec Dumbell Punches 10/5

Min 2: 10 Push Ups

Min 3: 20 Lateral Skiier Plyos

L2: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 DB Rows in a Plank 20/10

30 Weighted Dumbbell Lunges 20/10

350m Row

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