Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General run/pushup/kipswing/WB (No Measure)
3 Rounds
400m Run
10 Push Ups
10 Kip Swings
10 Wall Balls
SPORT
S1: Metcon (No Measure)
Set up for the workout, perform 5 reps of each movement in the correct order. Know where you are moving to, and make sure you have everything ready to go.
S2: 30 Reps Burpee Fun Time (AMRAP – Reps)
30 Thrusters
30 Box Jumps
30 T2B
30 S20
30 Power Cleans
30 OHS
30 Pull Ups
30 Wall Balls
30 KB Swings
30 Double Unders
*30 min clock, you have 3 minutes to complete each movement, then do as many burpees as possible with the remaining time. If you do not complete the reps within the 3 mins, each missed rep counts as -5 from your total score. Score is total burpees completed.
*You may start at any movement, but must complete everything in order.
RX: 95/65, 24/20″, 20/14# WB, 53/35 KB
SP: 75/55, 20/16″, 14/10# WB, 35/26 KB
LIFE
L1: Metcon (AMRAP – Reps)
Min 0-3: Row For Cals
3-6: Burpees
6-9: Assault bike for cals
9-12: DB Thrusters 30/20
12-15: Row for Cals
15-18: Push Ups
18-21: AB for Cals
21-24: KB Swings 35/26
24-27: Row for Cals
27-30: Ring Rows
Score is total Reps