Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up B (No Measure)
8 minute AMRAP
1 Full Gym Run (Stapleton – 3 Loops in Gym)
1 Wall Walk
5 Pull Ups
10 Ab Mat Sit Ups
SPORT
S1: Bro day #3 (DB bench)
Every 90 Seconds for 15 Mins (3 Rounds)
Min 0:00 15 Skull Crushers
Min 1:30 15 DB Bench
Min 3:00 10-15 Strict Pull Ups
Score DB bench weight
S2: Sport – chipper (Time)
400m Run
60 Jumping Lunges
50 Sit-Ups
40 Wall-Balls
30 Burpees
20 Goblet Squats
10 Power Snatch
200m Run
*Score is time
Rx+: 20/14, 70/53, 135/95
RX: 20/14, 53/35, 115/75
SP: 14/10, 35/26, 75/55
LIFE
L1: L1 – burp,grass,gob,russi, ski (No Measure)
16 min EMOM 4 Rounds)
Min 1: 40 Grasshoppers
Min 2: 10 Burpee Ball Slams
Min 3: 20 KB Russain Twists
Min 4: :45 Ski Erg/ (Stapleton 15 cal Assault)
L2: Life – Stepup,strict,Medball sit (Time)
5 Rounds
10 DB Step Ups 30/15
15 DB Strict Press
20 Med Ball Pull Overs (Against Wall) 10/6
*20 Min Time Cap
AUX: AUX – banded shoulder (No Measure)
3 min banded shoulder stretch