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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Scap Sability/Core (No Measure)

800m Run

2 Rounds

10 Face Pulls Red/Orange

10 Hollow Rocks

10 Superman Reach and Pull

SPORT

S1: Back Rack Lunge

Back Rack Lunges

Every 2 minutes for 15 minutes (6 sets):

Minute 0-4: Warm-Up/Technique

Minute 4: 4/Leg

Minute 6: 4/Leg

Minute 8: 4/Leg

Minute 10: 4/Leg

Minute 12: 4/Leg

Minute 14: 4/Leg

Rx+: 155lbs-135lbs/105lbs-95lbs

Rx: 115lbs-95lbs/80lbs-65lbs

Sp: 75lbs-55lbs/Empty Barbell

*Ask your coach before exceeding these suggested weights. This is a good day to be humble.

S2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Jerks

10 Toes to Bar

30 Double Unders

Rx+: 135/95, Toes to Bar

Rx: 115/80, Toes to Bar

Sp: Less Than or Equal to 95/65, Knee Tucks

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: :25/:25 Side Plank (25/25 = Time Spent on either side)

Min 2: :45 Max KB Push Press (Switch every 5 reps)

Min 3: :45 Max KB Goblet Squats

L2: Metcon (Time)

1000 row

10 rounds for time:

5 KB Swings 35/18

5 Burpees

5 Leg Raises (From ground. half of v up)

6 DB Jumping Lunges 15/10

20 minute time cap

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