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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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: Back Rack Lunge

Back Rack Lunges

Every 2 minutes for 15 minutes (6 sets):

Minute 0-4: Warm-Up/Technique

Minute 4: 3/Leg

Minute 6: 3/Leg

Minute 8: 3/Leg

Minute 10: 3/Leg

Minute 12: 3/Leg

Minute 14: 3/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: 1000m Row (Time)

Max Effort 1000m Row
1k Row

Rest 3 Minutes….

21-15-9:

KB Swings

Burpees

Rx+: 70/53

Rx: 53/35

Sp: 35/26

*These are spereratley scored workouts.

S3: Metcon (Time)

21-15-9:

KB Swings

Burpees

Rx+: 70/53

Rx: 53/35

Sp: 35/26

*These are spereratley scored workouts.

LIFE

L1: Metcon (No Measure)

15 min Max Cal Row

At the top of every 2 min do:

5 Air Squats

10 Sit ups

15 Stick Jumps

L2: Metcon (Time)

5 rounds

300m Row

20 Russian Swings

10 DB Burpee Box Step Ups

Rx+: 16/12kg 30/20DB & 20/16″

Rx: 12/8kg, 20/10DB & 20/16″

16 Min Cap

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