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
Back Squat
5 Min Bodyweight Back Squat Test (15 mins)
1) Take 5 minutes to warm up and load bar to body weight
2) Take 5 minutes to squat squat the bar as many times as possible. You can rack bar. Goal is max reps.
3) Take 5 minutes to die.
*Post weights in comments.
**Compare to 8/21/2015
S2: Metcon (Time)
5 Rounds for Time…
5 Burpees
10 Wall Balls
10 Deadlifts
30 Double Unders
Rx+: 20/14, 225/155
Rx: 20/14, 185/125
Sp: Less than or equal to 14/10, 155/105
LIFE
L1: Metcon (No Measure)
15 min EMOM (3 Rounds)
1 Min: 10 Burpee
2 Min: 15 Cal Row
3 Min: 20 Sit Ups
4 Min: 25 Air Squats
5 Min: 30 Double Taps
L2: Metcon (Time)
3 Rounds for Time…
25 Ring Rows
20 Burpees
15 Goblet Squats 35/26
10 Calorie Assault Bike/Row
*16 Min Time Cap