Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Overhead Squat (1 RM)
18 min EMOM OHS
Focus: Squeeze shoulders up
0-4 warm up technique
4 min: 3 at 50%
5 Min: 3 at 60%
6 min: 3 at 70%
7 min: 3 at 80%
8 min: 1 at 85%
9 min: 1 at 90-95%
10 min: Rest
11min: 1 RM
Rest 2 min
14 min: 20 Reps with 40-50%
17 min: 20 reps with 40-50%
S2: Sport 8 min AMRAP + sled (AMRAP – Reps)
8 min AMRAP
30 Wallballs 20/14
15 TTB
Rest 2 min
4 min AMRAP Partner sled push 10m (Length of room)
RX+ 30/20
RX 20/14
SP 14/10
Score = total reps from wod 1 + total Meters(as reps from wod 2)
Sled weight should be medium/heavy weight.
Write weights used in notes
LIFE
L1: Metcon (No Measure)
18 min EMOM
0-4 Min: :40 sec assault bike sprint :20 sec rest
5-8 Min: :40 sec skier line jump hold 1 sec :20 rest
9-12 Min: :40 sec plank to knee tucks (use lids to slide) :20 sec rest
13-16 min: Max GHD sit ups
17 min: Max jumping lunges
L2: Life 8 min AMRAP + 5 min AMRAP (AMRAP – Reps)
8 min AMRAP
10 KB swings 35/26
8 DB thrusters 20/10
6 Broad jumps
4 burpees
2 push ups
1 min rest
5 min AMRAP
20 Wallballs 14/10
20 hanging knee tucks
Score = total reps
Aux: Metcon (No Measure)
2 min AMRAP delt raises 10/5
2 min Each side banded hip stretch