Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
snatch + general (No Measure)
400 run
8 min AMRAP
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 spiderman lunge
SPORT
S1: Metcon (Time)
3 Minutes:
Max Reps OHS at 70%
4 Rounds for time:
21 Wall Balls 20/14
15 Knees to elbows
9 Handstand Push-ups
4 Rounds of:
6 Ring Muscle-ups
2 Rope Climbs
3 Minutes:
Max Reps Front squats at 70%
*Rest 5 minutes between workouts
LIFE
L1: Metcon (Time)
3 Minutes:
Max Reps Front Squats at 95/65
4 Rounds for time:
21 Wall Ball 20/14
15 V-Ups
10 DB Push Press 20/10
4 Rounds of:
20 Cal Row
20 Ring Row
3 Minutes:
Max Reps KB Swings 35/26
*Rest 5 minutes between workouts