Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Squat and Shoulders (No Measure)
400m Run
2 Rounds
5 Squats+5 Jumping Squats
10 G2O w/ Plate
10 Runners Lunge + Pigeon Stretch (5ea leg)
SPORT
S1: Back Squat (5-5-5-5-5-5-5)
Every 2 minutes for 15 minutes (5 sets):
Back Squats (Speed)
Minute 0-2: Warm-Up
Minute 2: 5 Reps @ 60%
Minute 4: 5 Reps @ 60%
Minute 6: 5 Reps @ 60%
Minute 8: 5 Reps @ 70%
Minute 10: 5 Reps @ 70%
Minute 12: 3-5 Reps @ 75%
Minute 14: 3-5 Reps @ 80%
*In Between sets do 5-8 Toes 2 Bar for Skill.
* % based of 1 RM Back Squat
S2: Metcon (Time)
Partner WOD
100 Box Jumps
30 Lateral Partner Burpees
P1-400m Run P-2 40 KB Snatches
P1-40 KB Snatches P2-400m Run
30 Lateral Partner Burpees
100 Double Unders
Rx+: 70/53, 30/24″
Rx: 53/35 24/20″
Sp: 35/25 20/16″
*one partner works at a time for Box jumps and double unders, each partner must complete the KB Snatches/Run before moving on to the next KB Snatch/Run and the Burpees.
*kb snatches are NOT from the ground
https://www.youtube.com/watch?v=fpYD2c0E7hs
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: :45 Max Effort Stair Sprint
Min 2: :45 Max Effort Partner Sit-Up w/Wall Throw (Sit up and throw med ball to partner)
Min 3: :45 Empty Bar Back Squats
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 single arm dumbbell snatch 30/20
15 hanging knee tucks
20 lateral skier hop (use 16” box)
Lateral Skier Hops: https://www.youtube.com/watch?v=HPznrnFPbUY