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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

8 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Back Squat

Back Squat

Every 2 minutes for 15 minutes (6 sets):

Focus: Not dropping into the bottom of the squat too quickly. Mainting control on descent.

Minute 0-4: Warm-Up/Technique

Minute 4: 7 @ 65%

Minute 6: 7 @ 65%

Minute 8: 6 @ 70%

Minute 10: 6 @ 70%

Minute 12: 5 @ 75%

Minute 14: 5 @ 75%

S2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

10 V-Ups

15 Box Jumps 24″/20″

20 Wall-Balls 20/14

Rx+:30″/24″, 20/14

Rx: As Written

Sp: 20″/16″, 14/10

LIFE

L1: Metcon (No Measure)

5 Min Max Cal’s on Rower

5 Min Max Cal’s on Assault Bike

Then…

5 Min AMRAP

5 Jumping Squats

5 Push Ups

L2: Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP

6 Burpees

12 Deadlifts, 135/95

20 Rear Foot Elevated Split Squat 10/5 (10 each leg)

60 SIngle Unders

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