Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up B (No Measure)
8 minute AMRAP
1 Full Gym Run (Stapleton – 3 Loops in Gym)
1 Wall Walk
5 Pull Ups
10 Ab Mat Sit Ups
SPORT
S1 : Metcon (Time)
60 Pull-ups, strict
60 Burpee Box Jumps, 24″/20″
50 Thrusters 95/65
50 Calories, Assault Bike
40 Power Cleans 185/125
40m Front Rack Lunge 185/125
*Rest 5 minutes between workouts
RX+: As written
RX: 85/55, 155/105
SP: 65/45, 115/75 banded pull ups
LIFE
L1: Metcon (Time)
100 Pull-ups, banded strict
100 Burpee Box Jumps, 24″/20″
100 DB Thrusters 20/10
75 Calories, Assault Bike
80 DB Hang Power Cleans 20/10
80 walking lunges weighted 20/10
AUX – box pigeon (No Measure)
2 min each side Box pigeon stretch