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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Hip (No Measure)

800m Run

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Overhead Squat

Every 3 minutes for 20 minutes (5 sets):

OH Squat (5 RM)

Minute 0-5: Warm-Up/Instruction

Minute 5: 5 @ 50%-60%

Minute 8: 5 @ 60%-70%

Minute 11: 3 @ 70%-80%

Minute 14: 2 @ 80%-90%

Minute 17: Attempt a 5RM

* In Between each set complete a :45 second plank.

*Working sets begin on minute 5

S2: Metcon (Time)

400m Run

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

200m Run

*Score is time

Rx+: 20/14, 53/35, 115,80

RX: 20/14, 53/35, 95/65

SP: 14/10, 35/26, 75/55

LIFE

L1: Metcon (No Measure)

Every minute for 20 Minutes (4 Rounds)

Min 0: 10 Burpee Ball Slams

Min 1: 40 Grasshoppers

Min 2: 20 Goblet Squats

Min 3: 20 KB Russain Twists

Min 4: :45 Ski Erg/ (Stapleton 15 cal Assault)

*Repeat this cycle 4 times .

L2: Metcon (Time)

5 Rounds

10 DB Step Ups 20/10, 20″/16″

15 DB Strict Press 20/10

20 Med Ball Pull Overs (Against Wall) 10/8

*20 Min Time Cap