Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
W: General Warm Up (No Measure)
400 run
8 min amrap
10 Scap pull ups
10 PVC pass throughs
10 squats
10 floor sweeps
Metcon
s1: Metcon (Weight)
16 min EMOM (every 2 min) Strict Press
Between sets get in 20 double unders or 10 triple unders
0-4 Min warm up to 65%
4 min: 10 reps at 65%
6 Min: 10 reps at 75%
8 Min: 5 reps at 85%
10 Min: 5 reps at 85%
12 Min: 5 reps at 85%
s2: Metcon (AMRAP – Rounds and Reps)
Death by Deadlifts every (2 min)
Min 1:
200 m run
1 Deadlift
Min 2:
200 m run
2 Deadlifts
Etc…until the athlete does not finish the work in the amount of time.
RX+ 315/205
RX 225/ 125
SP 185/105
16 min cap. Coach can call time on you if your form becomes dangerous.
Score is completed rounds + reps
l1: Metcon (No Measure)
Life
16 min EMOM
1 min 15 v ups
2 min 20 dumbbell shoulder press
3 min 25 Double Dumbbell clean
4 min 30 double unders or 100 singles.
Metcon (Time)
Life
5 rounds
10 dumbbell thrusters 30/20
20/15 cal assault bike
10 hanging knee tucks
20 sit ups