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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Push Press

Push Press

Every 2 minutes for 18 minutes (6 sets):

Focus: Explosive lock out. Drive hard.

Every 2 minutes for 18 minutes (6 sets):

Minute 0-6: Warm-Up/set up

Minute 6: 10 Reps @ < 30%
Minute 8: 8 Reps @ 40%

Minute 10: 6 Reps @ 50-60%

Minute 12: 5 Reps @ 60-70%

Minute 14: 3 Reps @ 70-80%

Minute 16: 2 Reps @ aprox 85-90%

*% based off 1RM Push Press

S2: Metcon (Time)

4 Rounds

200m Run

40 Double Unders

20 KB Swings

1 min Rest

Rx+: 70/53

Rx: 53/35

Sp: 35/26, Double Tap

LIFE

L1: Metcon (No Measure)

18 Min Total Work

0-16 Min

Continuous Assault Bike

At the top of every

Odd Min: 10 Sit Ups

Even Min: 10 push ups

16-18 Min Max V Ups

L2: Metcon (AMRAP – Reps)

4 Rounds

60 Seconds G2O w/ Plate 45/25

60 Seconds Renegade Rows 20/10

60 Seconds Wall Sit

60 Seconds Rest

Score is total reps + Total Seconds In Wall Sit.

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