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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: S1 – Back squat Love (Weight)

16 min EMOM

0-5 min warm up/technique

Min 5: 6 reps 80-85%

Min 8: 6 reps 80-85%

Min 12: 6 reps 80-85%

Min 15: 6 reps 80-85%

6 week challenge 8 reps empty bar every 2 minutes for 5 rounds

S2: Sport – climbs, fs, run (Time)

4 Rounds for time of:

200m Run or row

5 power snatch 155/95

2 Rope Climb

15 Toes-to-bar

RX+:as written

RX: 115/65

SP: 75/35 sub 8x’s reps under grip 1 ring ring rows

L1: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

JUST MOVE: rest on min 3

L2: Life – 20 minAMRAP lunge,wb,vup,manmake (Time)

20 min AMRAP

200m run

20 jumping lunges

15 wall balls 14/10lbs

10 v ups

5 man makers 20/10lbs (PLEASE SQUAT)

RX: as written

SP: 15/5lbs

JUST MOVE: SP weight every 4 min rest 1 min

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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