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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

S1 – short 15 min Back squat (Weight)

15 min to establish a max back Squat

New athletes do 5×8 back squats at a moderate load.

Change Front Squat last time

S2: Sport – longer chipper rope run etc (Time)

6 rounds

200m run

1 rope climb

10 DB thrusters 30/20lbs

10 box step ups 24/20″

10 pull ups

8 DB squat cleans

RX+: 40/30lbs, 2 rope climbs, sub 3 muscle ups

RX: 1 rope climb, 30/20lbs

SP: 6 jumping rope pull ups, 20/10lbs, ring rows if needed

20 min cap

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses upward each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

JUST MOVE: SP weight, 1/2 reps

L2: Life – movements + movement (Time)

50 Goblet Squats 35/18lbs (every 25, 50 high knees)

1 K Row (Every 500m, 20 sumo deadlifts high pull)

50 KB Swings (every 25, 20 v ups )

30 burpees

RX: as written

SP: 26/10lbs

JUST MOVE: Half reps

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess