Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
S1: Deadlift (1 RM)
18 min EMOM
Min 0-4: Warm up to 50%
Min 4: 10 reps 50%
Min 6: 5 reps at 70%
Min 8: 5 reps at 80%
Min 10: 1 rep 85-90%
Min 12: 1 rep 95%
Min 14: 1 RM attempt
MIn 16: 1 RM attempt
*** Listen to your body. If your back is saying don’t do it, it is probably smarter than your ego.****
S2: 2k Row Death by Burpee (Time)
2k row for time with death by burpee
When the clock hits 1 min you will stop rowing and do 1 burpee. When it hits 2 min you will do 2 burpees…etc You will go until you finish or cannot complete the burpees in the time cap.
Score is time. If you don’t finish please score time as 20 min and in notes write the total meters completed.
Compare to 6/9
LIFE
L1: Metcon (No Measure)
16 min EMOM
Min 1: 20 Jane Fonda leg lifts (top leg slightly behind bottom leg to make sure glutes are firing)
Min 2: 10 clock jumps
Min 3: 20 toe touches (half of a v up)
Min 4: 10 burpee with Db’s (Don’t need to clap just stand to top of deadlift)
After 16 min do 50 back extensions on GHD’s
L2: Duo of Death (Time)
Duo of Death
30-25-20-15-10-5 of:
Wall Balls,
Box Jumps
Rx+: 20/14
Rx: 14/10