Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stability/Oly Prep (No Measure)
2 Min Row
2 Rounds
10 Scap Pull-Ups w/Twist
10 Superman Reach & Pull
5 Burpee Broad Jumps
SPORT
S1: Metcon (Time)
21-15-9 reps for time of:
Thruster 115/75
Handstand Push-up
9-15-21-27 reps for time of:
Calories Rowing
Chest-to-bar Pull-ups
AMRAP 7 minutes of:
30 Double-unders
9 Toes-to-bar
3 Hang Power Cleans 185/135
*Rest 5 minutes between workouts
LIFE
L1: Metcon (Time)
40-30-20-10 reps for time of:
Thruster (Empty Barbell)
Cals on Assault Bike
9-15-21-27-35 reps for time of:
Calories Rowing
KB Swings
AMRAP 10 minutes of:
30 Wall Balls 14/10
10 V-Ups
5 Burpees
*Rest 2 minutes between workouts