Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
500 meter row, then:
3 rounds
10 walking lunge steps with overhead reach
5 nice and easy burpees
10 push ups
SPORT
S1: Metcon (No Measure)
In teams of three, complete a 60 meter forward sled pull every 2 minutes for 20 minutes (10 sets), broken up into 20 meter increments.
** Each partner will pull the sled 20 meters as fast as possible.
RX+: Sled + 4 x 45# plates
RX: Sled + 3 x 45# plates
SP: Sled + 2 x 45# plates
*** If you do not have a team of three, you must still complete 60 meters total per round.
*** Rest with remaining amount of time per round – go HARD while working.
S2: Metcon (Time)
For time:
50 Pull Ups
40 Burpees
30 Box Jump Overs, 24/20″”
20 Calorie Assault Bike (sub 30 Calorie Row)
RX: As written
SP: Mod pull ups, 20/16″
LIFE
L1: Metcon (No Measure)
In teams of two, complete as many rounds and reps as possible in 20:00 of:
20 Meter Sled Drag (Sled + 1 x 45# plate)
15 KB Swing
10 Calorie Assault Bike
** Only one partner working at a time.
***Partners alternate complete stations. Ex: Partner one does sled drag, then partner two does 15 swings, then partner 2 does 10 calorie assault bike, etc.
L2: Metcon (Time)
3 rounds
30 Calorie Row
20 Step Ups, 20/14″
10 Burpee Pull Ups