Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Farmer’s Carry
18 min EMOM farmers carry
Focus: Very heavy farmers carry. Short choppy steps. Squeeze core hard.
Even: 20m Farmers carry
Odd: pull up
RX+ 1 1/4 body weight+ + 5-10 strict C2B
RX body weight + 5-10 strict chin over
SP 1/2 + bodyweight + 5-10 banded strict pull up
Use Dumbbells, KB’s and farmers carry handles
S2: 4 rounds 4 Single arm DB snatch 8 deadlifts 12 pull ups Rest 1 min RX+: 100/50 315/205 RX: 70/40 225/135 SP: 50/20 185/115 (Time)
4 rounds
4 Single arm DB snatch
8 deadlifts
12 pull ups
Rest 1 min
RX+: 100/60 315/225
RX: 70/50 225/155
SP: 50/30 185/125
LIFE
L1: Metcon (No Measure)
20 min EMOM 5 rounds.
Min 1: 6 clock jumps
Min 2: 15 Leg lifts (Jane Fonda style)
Min 3: 10/8 Cal Assault bike
Min 4: 15 toe touches (Half a v up)
L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)
12 Min AMRAP
400m Run
12 Deadlifts 95/65
20 Push-Ups