Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Shoulder Press (7×2 70%)
Every minute for 12 minutes :
Strict press
0-2 min warm up
2 Min 10 @ 40%
3 min 8 @ 60%
4 min 4 @ 60%
5 min 4 @ 70%
6 min 2 @ 70%
2 reps every min @ 70% for the remainder
S2: Metcon (Time)
2011 Regional Workout
21-15-9
Deadlift
Box jump or step ups
RX+ 315/205, 30/24
RX 255/165, 30/24
SP 205/105, 24/20
LIFE
L1: Metcon (No Measure)
Every minute for 12 minutes:
Min 1: 12 Goblet Step Ups
Min 2: 12 DB Shoulder Press
Min 3: 12 Russian sit ups
L2: Metcon (Time)
4 rounds
400m Run
20 Deadlifts 95/65
10 ring push ups