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 Burpee Broad Jump
5 Back Extensions (GHD)
10 Alternating Dead Bugs
SPORT
S1: Metcon (Time)
For Time…
10 Minutes to build to a Heavy 3 Rep Power Clean
Rest 2 Minutes….
3 Rounds for Time
10 Burpees
12 KB Swings
Rest 5 Min….
For time:
100 Double Unders
75 Wall Balls
50 Pull Ups
25 Front Squats
Rx+: KB = 53/35. WB = 20/14. Front Squats = 155/105
Rx: KB = 35/26. WB = 20/14. Front Squats = 115/80
Sp: KB = 26/18. WB = 14/10. Front Squat = 95/65
*40 Min Time Cap
LIFE
L1: Metcon (Time)
4 Rounds for Time
Run 400 Meters
10 V-Ups
Rest 2 Min…
4 Rounds for Time
10 Burpees
12 KB Swings
Rest 2 Min….
For time:
4 Min Row
200 Single Unders
75 Wall Balls
25 Goblet Squats
Rx+: KB = 53/35. WB = 20/14. Front Squats = 155/105
Rx: KB = 35/26. WB = 20/14. Front Squats = 115/80
Sp: KB = 26/18. WB = 14/10. Front Squat = 95/65
*40 Min Time Cap