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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: Front Squat

Front Squats

Every 2 minutes for 15 minutes (6 sets):

Focus: Staying Controlled Under Fatigue

Minute 0-2: Warm-Up/Technique

Minute 2: 6 @ 50%

Minute 4: 6 @ 60%

Minute 6: 6 @ 60%

Minute 8: 6 @ 70%

Minute 10: 6 @ 70%

Minute 12: 6 @ 75%

Minute 14: 6 @ 75%

S2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

15 Cals on Rower

10 Hand Release Push Ups

5 Power Snatch

Rx+: 135/95

Rx: 115/80

Sp: < or = 95/65

LIFE

L1: Metcon (No Measure)

Every Minute for 16 Minutes (4 sets):

Min 1: 40 Hollow Rocks

MIn 2: 30 Air Squats

Min 3: 20 KB Push Press (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Metcon (Time)

20 Rounds

3 Bent Over Row

3 Deadlift

3 Front Squat

3 Push Press

3 Back Squat

This complex is done with an empty barbell. If the barbell touches the floor or you pause in the movement, you are punished with a 400m run.

Rx: Mens Bar/Womans Bar

Sp: Womans Bar/Trainer Bar

CORE

C1: Metcon (Time)

3 x Max Plank

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