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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: Front Squat (Front Squat 6×3 @ 70% )

12 Min EMOM

Focus: Flat Upper Back keeping the Elbows high

Odd: 3 Front Squats @ 70% of 1RM

Even: 8 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 40/20

S2: Metcon (Time)

Team WOD (25 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

2 K Row (Switch every 250m)

100 Thrusters 95/65

100 Burpees (switch every rep)

150 KB Swings 53/35

200 Double Unders

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.

LIFE

L1: Metcon (No Measure)

400m Sprint x 2

* Rest 60 Seconds in between runs.

Then…

3 Rounds

10 Burpee Broad Jumps

15 DB Strict Press 10lbs x 2/ 5 lbs x 2

25 Sit-ups

*Time Cap of 12 Minutes

L2: Metcon (Time)

Team WOD (25 Minute Time Cap)

In Teams of 3 or 4 Complete the following…

2 K Row (Switch every 250m)

120 Goblet Squats 26/18

120 Burpees (switch every rep)

150 KB Swings 26/18

300 Single Unders

*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.