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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General + minor squat (No Measure)

500 row or run

Then:

3 rnds

5 pole squats

5 toe touches

5 floor sweeps

5 lunge and twist

5 scap pull downs w/band (Single arm seated)

SPORT

S1: Metcon (Weight)

Every Other Minute for 20 Min

40m Prowler/Dog Sled Push (20m down 20m back)

Rx+: 90/70# + sled

Rx: 55/45 + sled

SP: Empty Sled

The sled should feel light, and should be a sprint.

S2: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

5 C2B Pull Ups

5 Hang Squat Cleans

rest 4 min

500m Row for time

Rx+: C2B, 115/75

Rx: C2B, 95/65

SP: Pull Ups/Ring Rows, 75/55

*this has two separate scores, make sure you set your rower to count down from 500m so that you have an EXACT time

S2: 500m Row (Time)

Max Effort 500m Row

LIFE

L1: Metcon (No Measure)

5 Rounds EMOM

Min 1: 20 weighted jumping jacks 10/5 (keep your arms fully extended)

Min 2: 40 mountain climbers

Min 3: 20 squats

Min 4: 15 pushups

L2: Metcon (Time)

8 Min AMRAP

200m Run

15 DB Thrusters 30/20

15 Up Downs/Plank Burpees

Rest 3 Mins

500m Row for time

You will have two separate scores

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