Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Push Press
Push Press (6×6)
Every 2 minutes for 15 minutes (6 sets):
Minute 0-4: Warm-Up/Technique
Minute 4,6,8: 6 @ 60%
Minute 10,12,14: 6 @ 70%
S2: Duo of Death (Time)
Duo of Death
30-25-20-15-10-5 of:
Wall Balls,
Box Jumps
Rx+: 20/14
Rx: 14/10
LIFE
L1: Metcon (No Measure)
5 Rounds
:30 Work/:30 Rest Assault Bike/Row
With remaining time do the following…
4 Rounds
20 Clean and Press w/KB (10/arm)
20 Ball Slams
10 Mountain Climbers
*15 Minute Time Cap
L2: Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.