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: Good Mornings (5RM)
Every 2 minutes for 15 minutes (7 sets):
5 RM Good Morning
Minute 0-2: Warm-Up
Minute 2: 10 Reps Empty Barbell
Minute 4: 3 Reps
Minute 6: 3 Reps
Minute 8: 3 Reps
Minute 10: 3 Reps
Minute 12: 5 RM
Minute 14: 5 RM
*No percentage work today. Today we will establish a 5RM.
* Make small & gradual jumps in weight
S2: Metcon (Time)
4 Rounds For Time:
30 Double Unders
10 Power Cleans
5 Burpees
Rest :60 seconds after each round. This is a sprint.
Rx+: 145/100
Rx: 115/80
Sp: 95/65
LIFE
L1: Metcon (No Measure)
15 Min EMOM
Min 1: :50 Second Wall Sit
Min 2: :50 Second Max Calorie Row
Min 3: :50 Lateral Lunges w/KB
L2: Metcon (Time)
For Time
800m Row
40 Wall Balls
400m Run
40 KB Swings
30 Cal Assault Bike
40 Burpees
Rx+: 20/14, 53/35
Rx: 20/14, 35/26
Sp: 14/10, 26/18
CORE
C1: The Fritz (Time)
“The Fritz” Birthday wod
35 GHD’s
20 DU