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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Back Squat

5 Min Bodyweight Back Squat Test (15 mins)

1) Take 5 minutes to warm up and load bar to body weight

2) Take 5 minutes to squat squat the bar as many times as possible. You can rack bar. Goal is max reps.

3) Take 5 minutes to die.

*Post weights in comments.

**Compare to 2/20/2015

S2: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP

300m Row

15 DB Snatches

10 Toes 2 Bar

5 Push Ups

Rx+: 70/50

Rx: 50/40

Sp: 30/20

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 15 Goblet Squats

Min 2: 15 Step Ups w/ KB in Goblet Hold

Min 3: 20 Meter Lid Drag x 20 meters

L2: Metcon (Time)

4 rounds

200m DB Farmers Carry

20 DB Front Raises

10 DB Front Squats

10 DB Up Downs (Hold Dumbbells, No Clap at top of Up Down)

15/10

*20 Min Time Cap