Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up A (No Measure)
8 minute AMRAP
200m Row ~ 85% effort
10 GHD Sit Up
10 Wall Balls with a moderate weight
10 KB Swings with a moderate weight
SPORT
S1: Rear Foot Elevated Split Squat (5-5-5-5)
Every 3 minutes for 15 minutes
Barbell Rear Foot Elevated Split Squat
Take 6 minutes to build to working weight, then:
Min 6: 5 reps each leg
Min 9: 5 reps each leg
Min 12: 5 reps each leg
Min 15: 5 reps each leg
S2: Metcon (AMRAP – Reps)
6 Rounds
Sprint 200 meters
Max Reps Unbroken C2B
Rest 90 seconds
Score = total reps
RX+: Muscle Ups
RX: As written
SPRINT: Sub Ring Rows + Close Grip Push Ups or Ring Dips
* Reps have to be done unbroken.
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 15 Goblet Squats
Min 2: 15 Step Ups w/ KB in Goblet Hold
Min 3: 20 Meter Lid Drag (Denver: 20 meter Bear Crawl)
L2: Metcon (Time)
5 rounds for time:
400 meter run
30 Kettlebell Deadlifts, 35/26
20 Push Ups
25:00 Time Cap