Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Floor Press
16 min EMOM
Focus: Scaps squeezed + shoulders back
Min 0-5: Warm up + technique
Min 5: 10 reps 50%
Min 7: 7 reps 60%
Min 9: 5 reps 70%
Min 11: 5 reps 75-80%
Min 13: 3 reps 80%
Min 15: 3 reps 80-85%
Between sets do 10 ring rows
*% based on bench press
S2: 15 min running Cindy (AMRAP – Rounds and Reps)
15 min AMRAP
5 pull ups
10 air squats
15 sit ups
200 m run
RX+: sub 2 muscle ups
RX: Chin over
SP Ring rows
LIFE
L1: Metcon (No Measure)
16 min EMOM
Min 0-4: Row meters
Min 4-8: 50 GHD’s
Min 8-12: 50 hang clean and press
Min 12-16: 50 Burpee deadlifts 20/10
If you finish before the time ride the assault bike until the next movement
L2: Metcon (Time)
5 rounds
5 V-ups
10 Goblet squats 44/26
15 Box jump overs 24/20
20 no squat WB 14/10
400m run