Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/DU Skill (No Measure)
5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)
2 Rounds
20 Double Unders
10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)
6 Alternating Plank & Reach
SPORT
S1: Metcon (Time)
21-15-9 reps for time of:
GHD sit-ups
Ring dips
Overhead Squats 135/95
“Jackie”
For time:
1000m Row
50 Thrusters, 45 pounds
30 Pull-ups
4 Rounds for time of:
50 Double-unders
15 KettleBell Swings 70/53
50 Double-unders
5 Power Cleans 225/155
*Rest 5 minutes between workouts
Rx+: As Written
Rx: 115/80, 53/35, 185/125
Sp: Less than or equal to 96/65, 35/26, 135/95
LIFE
L1: Metcon (Time)
25-18-15 reps for time of:
Ab-Mat sit-ups
Elevated Push-Ups
Goblet Squats 53/35
“Super Jackie”
For time:
1000m Row
50 Thrusters, 45 pounds
50 Ball Slams 30/10
4 Rounds for time of:
60 Single Unders
15 KettleBell Swings 53/35
60 Single Unders
10 Burpees
*Rest 2 minutes between workouts