Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Old School Warm Up (No Measure)
Everyone Starts on one end of the room
Jog Down and Back x 3
Runners Lunge Down
Reverse lunge with rotation back
Bear Crawl Down
Burpee Broad Jump Back
High Knees Down
Butt Kicks Back
Side Shuffle Down and Back
then
2 Rounds
10 Wall Balls
10 KB Swings
SPORT
S1: Bro Day (85)
DB Bench
DB Row
14 min EMOM
0-2 warm up
Min 2: 20 Bench
Min 3: 20 Row
Min 4: 18 Bench
Min 5: 18 Row
Min 6: 16 Bench
Min 7: 16 Row
Min 8: 14 Bench
Min 9: 14 Row
Min 10: 12 Bench
Min 11: 12 Row
Min 12: 10 Bench
Min 13: 10 Row
S2: Metcon (Time)
10-8-6-4-2
DB box step up 24/20
9-7-5-3-1
Deadlift
set of 20 double unders after each two movements (10 DB set up + 9 DL then 20 DU etc)
Rx+: 315/205 50/30
Rx: 255/145 40/20
SP: 185/95 30/15
LIFE
L1: L1 – 15 min (No Measure)
15 min emom
Min 1: 20 side step box step ups
Min 2: 15 ghd’s
Min 3: 15/12 assault bike
L2: Metcon (Time)
40-30-20-10
weighted jumping jax
hip touches
curtsy lunges
AUX – grip + foam roll (No Measure)
3 min EMOM Bar hang
:30-:40 seconds of work.
Sub ring row hold.
3 min foam roll back