Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General K (No Measure)
8 min AMRAP
5 Good Mornings
10 Walking knee pulls
5 Samson Stretch
5 YMCA with arms
5 Spiderman stretch
SPORT
S1: Good Mornings (6×10)
15 min EMOM (Every 2 min)
Good morning
0-3 min warm up
Starting on the 3 min 10 reps GM + 4 wall walks
Moderate to light weight
S2: Metcon (Time)
Row 500m
40 Air Squat
30 Situp
20 Pushup
10 Pullup
7 min cap for each round.
Rest 5 min repeat (2 rnds)
RX+ Go faster
RX Regular
SP Modified Pull ups
LIFE
L1: Metcon (Calories)
15 mim for calories
row
At the top of every 2 min do:
5 air squats
10 Sit ups
15 stick jumps
L2: Metcon (Time)
3 rounds
20 KB swings 35/26
20 single arm KB row Alternating
20 Single leg KB deadlift
400 run with KB
Then
40 burpee cash out
23 min time cap.