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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Back Squat (Max Effort Reps )

Every 2 minutes for 15 minutes (5 sets):

Back Squats

Minute 0-4: Warm-Up

Minute 5: Max Reps @ 50 % -60%

Minute 7: Max Reps @ 60% – 70%

Minute 9: Max Reps @ 60% – 70%

Minute 11: Max Reps @ 70% – 75%

Minute 13: Max Reps @ 70% – 75%

* % based of 1 RM Back Squat

*Record Reps at Heaviest Weight. Do not exceed 75%

S2: Metcon (AMRAP – Reps)

AMRAP 9: (Up Ladder of 2..)

2 Power Cleans

2 Box Jump Overs

4/4, 6/6, 8/8, 10/10, 12 /12

RX+: 185/125

RX: 135/95

SP: 95/65

LIFE

L1: Metcon (No Measure)

Part A)

Row 500m, Run 400, Assault Bike 1.5 Miles

*There is no rest. When one is completed you immediately go to the next

Part B)

With the remainder of the 15 Minutes you will complete the following AMRAP….

10 Wall Balls

20 KB Swings

40 Single Unders

L2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

10 DB Step Ups

15 DB Strict Press

20 Med Ball Pull Overs (Against Wall)

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