Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Ring Dips (5-5-5-5-5-5)
Every other minute for 12 minutes :
Strict Ring Dips
0 Min 5 reps
2 Min 5 reps
4 min 5 reps
6 min 5 reps
8 min 5 reps
10 min 5 reps
Rx+: weighted strict, w/ 5 sec pause at bottom and top
Rx: Strict w/ 5 sec pause at the bottom and top
Sp: Banded or kipping
S2: Metcon (Time)
For time:
5 S2OH
10 Burpee Box Jumps
Run 400m
10 S2OH
20 Burpee Box Jumps
Run 400m
15 S2OH
30 Burpee Box Jumps
Run 400m
Rx+: 155/105,30/24″
Rx: 115/75, 24/20″
Sp: 85/55, 24/20, step up
*you must jump unless you have a reason to do otherwise
LIFE
L1: Metcon (No Measure)
Tabata
Plank
DB Strict Press 20/10
Russian KB Swings 35/26
(complete the whole 8 rounds on each station before moving on)
Plank
L2: Metcon (AMRAP – Rounds and Reps)
20 Min Amrap
40 Mountain Climbers
30 Sit Ups
20 DB Thrusters 20/10
250m Row