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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Front Squat (Weight)

16 min EMOM

Min 0-4 warm up

Min 4: 20 reps

Min 6: 5 reps 80-85%

Min 8: 5 reps 80-85%

Min 10: 5 reps 80-85%

Min 12: 5 reps 80-85%

Min 14: 5 reps 80-85%

L1: L1 – 16min sprint,ohlunge,kbs,rowfast (No Measure)

16 min EMOM

Min 1: 4 shuttle sprints 20m each

Min 2: 20m med ball OH walking lunge 14/10lbs in place

Min 3: 25 KB swings 35/26lbs

Min 4: 1 min row above 80 strokes per minute.

RX: as wirtten

SP: 26/10lbs 10/6-4lbs

JUST MOVE: SP weight 1/2 reps

L2: Life-box jumps over etc (Time)

40-30-20-10 reps of each:

Pulsing lunge in place (stay on toes if possbile)

Up downs

Box Jump or step Overs 24/20″

After each round 1 minute wall sit.

RX: as written

SP: 20/16″

JUST MOVE: Start at 30’s

20 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

S2: Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
25 min cap

Rx+= 70/53,24/20,20/14

Rx= 53/35, 24/20, 20/14

SP= 35/10, 20/16, 14/10

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