Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
Deficit Deadlift (2×8)
Deficit Deadlift
standing on a plate (45/25), working for speed
14 min EMOM:
min 0-2: warm up
min 2: 5 @ 40%
min 3: 8 @ 50%
min 5: 10 @ 60%
min 7: 10 @ 60%
min 9: 10 @ 60%
min 11: 8 @ 65%
min 13: 8 @ 65%
S2: Sport – BS +21,15,9 ttb,pu (Time)
30 back squats
—–Then—–
21 – 15 – 9
toes to bar
push ups
Rx+: 185/115
Rx: 135/95
SP: 95/65
LIFE
L1: L1-16min climbers,squat,DBDL,DBHC (No Measure)
16 min EMOM:
min 1: 50 mountain climbers
min 2: 25 side step lunges
min 3: 20 DB Deadlift
min 4: 20 DB hang cleans
L2: Life – 15minAMRAP general CF (AMRAP – Rounds and Reps)
15 min AMRAP
500m Row
40 Air Squats
350m Row
30 Push Ups
150m Row
15 Burpees
Rest 1 min after rounds
AUX: 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