Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Clean + general (No Measure)
500 Row
5 min AMRAP
:30 sec front rack hold
8 Bent over Row
8 pole squats
8 KB swings
SPORT
S1: Metcon (Time)
3 Rounds for time of:
18 Calories Rowing
18 Thrusters 95/65
7 Rounds for time of:
1 Legless L-sit Rope Climb, 15 ft
10m Handstand Walk
For time:
400m Run
30 Deadlifts 155/105
20 Front Squats 155/105
10 Push Press 155/105
RX+ as written
RX: 20 shoulder taps, 4 rope climbs
SP: 115/75, 2 rope climbs 20 hip taps.
*Rest 5 minutes between workouts.
LIFE
L1: Metcon (Time)
3 Rounds for time of:
36 Calories Rowing
36 DB thrusters 20/10
7 Rounds for time of:
10 ring rows
10 hip taps
For time:
400m Run/row
30 Deadlifts 95/65
20 Goblet Squats 35/18
10 push ups
*Rest 5 minutes between workouts.