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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1: S1 – Box squat

16 min EMOM Box squat

Focus: Don’t lean forward when coming off of box.

0-4 min: warm up/ technique

4 min: 5 reps 60%

6 min: 5 rep 80%

8 min: 5 reps 100%

10 min: 5 reps 110%

12 min: 5 reps 115%

14 min: 5 reps 120%+

Double reps and go lighter if new to Box squats.

% of back squat

S2: Sport – 21-15-9 (Time)

21-15-9

cal ass bike

Thruster 115/80lbs

15-12-9

cal Row

Hang Squat Clean (115/80)

12-9-6

Bar Over Burpee

OHS (115/80)

RX+: as written

RX: 75/45lbs

SP: empty bar

L1: L1 – 16 min,squatbj,run,updown,db march (No Measure)

16 min EMOM

Min 1: 15 full squat into a Box jump or step up 20/16″

Min 2: 200m row or run

Min 3: 10-20 up downs

Min 4: 60 sec double DB march 40/30lbs (walk in place)

RX: as written

SP: 30/20lbs, 16/12″ (3x45lbs plates stacked)

JUST MOVE: Half reps

L2: Life 1000 row buy in 20 min (Time)

1000 row

—-Then—-

4 Rounds

15 Ring Rows

15 Wall Balls 14/10lbs

15 V up

—-Then—-

1000 row

RX:as Written

SP: 10/4lbs

JUST MOVE: SP weight 1/2 reps

*20 Min Cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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