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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: Front Squat

Every 2 Mins for 15 Min:

2 RM Front Squat

0-3: Warm Up

3 Min: 5 Reps 50%

5 Min: 5 Reps 60%

7 Min: 3 Reps 70%

9 Min: 2 Rep 80%

11 Min: 1 Rep 85%

13 Min: Find 2 RM

S2: Nate (AMRAP – Rounds and Reps)

“Nate”

20 Min AMRAP:

2 Muscle Ups

4 HSPU’s

8 KB Swings

Rx+: 70/53, As Written.

Rx: 53/35. 6 Chest to Bar

Sp: 35/26. Gymnastic Modification.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 200m Row

MIn 2: 20 KB Goblet Squats

Min 3: AMRAP Empty Barbell Strict Press

L2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

500m Row

30 Double Unders

20 Sit-Ups

10 Up Downs

5 Empty Barbell Thrusters

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