Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
Back Squat (12×2)
14 Min EMOM
12×2 1 and 1/4 Back Squat
Focus: Explosiveness out of the bottom of the squat.
Min 0 -2 : Warm Up to 55% of 1rm
Min 2-14: 2 reps of 1 and 1/4 back squat
https://www.youtube.com/watch?v=wbo39M1IGOg
*no one goes over 55 percent
S1: bjo run wb rest (Time)
3 Rounds for Time
20 Box Jump Overs
400m Run
20 Wall Balls
2 mins rest
Rx+: 30″/24, 30/20# (men throw to 12 ft if no 30# wb)
Rx: 24/20 20/14#
Sp: 20/16″ 14/10#
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: :30sec Dumbell Punches 10/5
Min 2: 10 Push Ups
Min 3: 20 Lateral Skiier Plyos
L2: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
20 DB Rows in a Plank 20/10
30 Weighted Dumbbell Lunges 20/10
350m Row