Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Squat and Shoulders (No Measure)
400m Run
2 Rounds
5 Squats+5 Jumping Squats
10 G2O w/ Plate
10 Runners Lunge + Pigeon Stretch (5ea leg)
SPORT
S1: Back Squat (5rm)
14 min EMOM
0-3 min: warm up
3 min: 5 back squats 60%
5 min: 5 back squats 75%
7 min: 5 back squats 80%
9 min: 5 back squats 80-85%
11 min: 5 back squats 85%
13 min: 5rm
S2: Sport – g20, (Time)
10 clean and jerks
then
3 rounds
5 reps TTB + pull up
15 hand release push ups
then
20 cal assault bike
RX+ 185/115
RX 155/105
SP: 125/75
LIFE
L1: L1 – 15 min EMOM (No Measure)
15 min EMOM
1 Min: 20 DB thursters
2 min: 80 mountain climbers
3 min: 50 hip taps (in push position)
6 week CHALLENGE: 14,50, 25
L2: Short Life (Time)
5 rounds
10 box step ups + knee lift at top 24/20″
10 DB push Press 20/10
15 PVC OHS
6 week Challenge: 8,8,12
AUX: AUX-glute + hamstring stretch (No Measure)
3x20m banded side step
3 min partner hamstring stretch. Have partner help you push your leg toward your face.