Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Paused Front Squat
Every 2 minutes for 16 minutes (6 sets):
Paused Front Squat
Minute 0-5: Warm-Up/Technique
Minute 5: 3 Front w/5 Second Pause @ 60% of 1RM
Minute 7:3 Front w/5 Second Pause @ 60% of 1RM
Minute 9: 3 Front Squat w/3 Second Pause @ 70% of 1RM
Minute 11: 3 Front Squat w/3 Second Pause @ 70 of 1RM
Minute 13: 3 Front Squat w/2 Second Pause @ 75% of 1RM
Minute 15: 3 Front Squat w/2 Second Pause @ 75% of 1RM
S2: Metcon (Time)
3 Rounds:
500 Meter Row or 40 Cal Assault Bike
12 Burpees
21 Box Jumps
Rx+: 30″/24″
Rx: 24″/20″
Sp: 20″/16″
LIFE
L1: Metcon (No Measure)
Every Minute for 15 Minutes :
Min 1: :45 Max Effort Row
Min 2: :45 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall or pass with partners)
Min 3: :45 Max Effort KB Swings
L2: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
20 DB Push Press 20/10
20 Jumping Lunges
40 DB Delt raises 10/5
:45 Plank