Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Deadlift (5×5)
Every 2 minutes for 15 minutes (5 sets):
Deadlift (5RM)
Minute 0-4: Warm-Up
Minute 5: 5 Reps
Minute 7: 5 Reps
Minute 9: 5 Reps
Minute 11: 5 Reps
Minute 13: 5 Reps
*:20 Max Effort Row or Ski Erg In between sets.
*Goal is to hit a 5RM Deadlift over 5 sets.
Metcon
S2: Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest as needed in between Bench and Pull Ups. Goal is to get As Many Reps as Possible.
LIFE
L1: Metcon (No Measure)
Every minute for 15 Minutes (5 Rounds)
Min 1: 10 Burpee Ball Slams
Min 2: 40 Grasshoppers
Min 3: :30 Assault Bike
L2: Metcon (AMRAP – Reps)
3 Rounds
1 minute bench dips
1 minute step ups
1 minute sprawl/Up Downs
1 minute ab mat sit ups
1 minute rest