Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
WU: Warm-up (No Measure)
Coaches choice
SPORT
S1: Close Grip Bench Press (5×3 @ 80-85%)
16 min EMOM:
*Focus: driving heels through the floor and squeezing shoulder blades together through entire movement.
min 0-2: warm up
min 2: 10 reps 50%
min 4: 10 reps 60%
min 6: 5 reps @ 70%
min 8: 3 reps @ 80-85%
min 10: 3 reps @ 80-85%
min 12: 3 reps @ 80-85%
min 14: 3 reps @ 80-85%
min 16: 3 reps @ 80-85%
S2: SPORT- row shouldOH (Time)
For Time:
700m row
15 shoulder to overhead (65/35)
600m row
12 shoulder to overhead (95/65)
500m row
9 shoulder to overhead (115/95)
400m row
6 shoulder to overhead (135/105)
300m row
3 shoulder to overhead (145/115)
18 min cap*
Score is time finished. If you don’t finish in 18 mins, put time in and then put reps in comments.
LIFE
L1: LIFE- 4-3min AMRAPs (AMRAP – Rounds and Reps)
AMRAP 3 minutes:
10 DB front squats (20/10)
20 DB deadlifts
10 DB lunges
20 DB Renegade Rows from plank
then, rest 1 minute. Repeat for 4 times total.
*Score is total rounds and reps of your lowest scoring round
L2: LIFE- October Sky (AMRAP – Rounds and Reps)
15 Min AMRAP
200m Farmers Carry 20/10
15 V-Ups
10 Ball Slams 20/10
5 Burpees
AUX – ankles (No Measure)
3 min sit on ankles