Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Metcon (Time)
or time:
12-9-6-3 reps of:
Burpee box jump 24″/20″
Squat clean 135/95
*Rest 5 minutes then:
21-15-9 reps of:
Push Jerk 135/105
Toes to bar
*Rest 5 minutes then:
40 Overhead Squats 75/55
20 Handstand push-ups
30 Overhead Squats 75/55
15 Handstand push-ups
20 Overhead Squats
10 Handstand push-ups
*Rest 5 minutes then:
Run 1 mile
Scoring = Total time including rest.
LIFE
L1: Metcon (Time)
or time:
12-9-6-3 reps of:
Burpee box jump 24″/20″
KB Swing 35/26
*Rest 5 minutes then:
21-15-9 reps of:
Deadlifts 155/105
V-Ups
*Rest 5 minutes then:
40 Front Squats 75/55
20 DB Strict Press 20/10
30 Front Squats 75/55
15 DB Strict Press 20/10
20 Front Squat 75/55
10 DB Strict Press 20/10
*Rest 5 minutes then:
Run 1 mile
Scoring = Total time including rest.