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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Back squat invictus (Weight)

Back Squat

4 min warm up

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Complete every 2 min

S2: Sport – Invictus #2 (AMRAP – Rounds and Reps)

5 min AMRAP

10 Toes to Bar

10 Wall Ball Shots 20/14

—-Rest 1 min—–

3 min AMRAP Max squat clean thruster 95/65lbs (every 10 reps = 1 round)

—–Rest 2 min—-

5 min AMRAP

10 V-Ups

20 Mountain Climbers (each step is one rep)

RX+: 135/95lbs

RX: as written

SP: 75/35lbs

L2: Life- 16.1 alternative (Time)

With a 45 minute running clock, complete:

5 rounds

6 min EMOM

min 1: 10 GHD

min 2: 30 skier jumps

min 3: :30 plank hold

min 4: 10 wallballs

min 5: 30 mountain climbers

min 6: :30 DB Zombie Hold

then, run 1 mile or 1600m row

Time Cap: 45 Minutes

Aux – good morning + stretch (No Measure)

3×20 banded good mornings

3 min foam roll on back and legs

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