Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up A (No Measure)
400m Run, then:
3 rounds
10 Sit Up
10 Ring Row
10 Ground to Overhead w/ 45/25# Plate
SPORT
S1: Overhead Squat (5×5)
Every 2 Minutes x 12 minutes (6 sets)
Overhead Squat
Suggested loading:
Min 0: 5 reps @ 50% 1RM OHS
Min 2: 5 reps @ 70%
Min 4: 5 reps @ 75%
Min 6: 5 reps @ 80%
Min 8: 5 reps @ 85%
Min 10: Max Reps @ 85%
S2: Metcon (Time)
In teams of two:
21-18-15-12-9-6-3
Burpee Pull Up
Power Snatch
200 meter run between rounds
One partner works at a time. Split reps as needed.
RX+: 135/95
RX: 95/65
SPRINT: Front Squat (you choose weight – taken from ground)
LIFE
L1: Metcon (Time)
Every 2 minutes for 12 minutes (6 sets)
15 Calorie Row
40 Meter Farmer Carry, 50/30
Max Reps Sit Outs
Score = total sit outs across all 6 sets
L2: Metcon (Time)
In teams of two:
42-30-21-18-15-12-9-6-3
Burpee To Plate
Air Squat
Plate Ground to Overhead, 45/25
One partner works at a time. Split reps as needed.