Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Handstand Push-ups (Max Reps (5 Rounds) )
12 Min EMOM
Min 0 -2 : Warm Up
Min 2: 5 Bench Press @ 70%
Min 3: AMRAP Handstand Push Ups
Min 4: 5 Bench Press @ 70%
Min 5: AMRAP Handstand Push Ups
Min 6: 5 Bench Press @ 70%
Min 7: AMRAP Handstand Push Ups
Min 8: 5 Bench Press @ 70%
Min 9: AMRAP Handstand Push Ups
Min 10: 5 Bench Press @ 70%
Min 11: AMRAP Handstand Push Ups
*Score is total Handstand Push Ups.
Rx+: As Written
Rx: 3-5 Handstand Push Ups
Sp: Wall walk into 30 count Handstand Hold Facing wall.
S2: Metcon (AMRAP – Reps)
Teams of 3 complete 2 rounds of:
3 mins of Power Snatch
3 mins of Burpees over Bar
3 mins of Front Squats
3 mins of Pull-Ups
Rx+ : 115/80
Rx: 95/65
Sp: 75/55
LIFE
L1: Metcon (No Measure)
12 min EMOM (4 Rounds)
1 min 10 burpee
2 min 15 cal row
4 min 25 air squats
L2: Metcon (AMRAP – Reps)
Teams of 3 complete 2 rounds of:
3 mins of KB Swings
3 mins of Wall-Balls
3 mins of Goblet Squats
3 mins of Empty Barbell Strict Press
Rx+ : 53/35, 20/14
Rx: 35/26, 20/14
Sp: 26/18, 14/10