Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Front Squat (Front Squat 6×3 @ 70% )
12 Min EMOM
Focus: Flat Upper Back keeping the Elbows high
Odd: 3 Front Squats @ 70% of 1RM
Even: 8 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 40/20
S2: Metcon (Time)
Team WOD (25 Minute Time Cap)
In Teams of 3 or 4 Complete the following…
2 K Row (Switch every 250m)
100 Thrusters 95/65
100 Burpees (switch every rep)
150 KB Swings 53/35
200 Double Unders
*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.
LIFE
L1: Metcon (No Measure)
400m Sprint x 2
* Rest 60 Seconds in between runs.
Then…
3 Rounds
10 Burpee Broad Jumps
15 DB Strict Press 10lbs x 2/ 5 lbs x 2
25 Sit-ups
*Time Cap of 12 Minutes
L2: Metcon (Time)
Team WOD (25 Minute Time Cap)
In Teams of 3 or 4 Complete the following…
2 K Row (Switch every 250m)
120 Goblet Squats 26/18
120 Burpees (switch every rep)
150 KB Swings 26/18
300 Single Unders
*If you don’t have 3-4 people, rest 1:1 (Work/Rest) or cut reps to equal the amount of people on your team.