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: Pull-ups
Every 90 Seconds for 14 Mins (3 Rounds)
Min 0:00 15 Skull Crushers
Min 1:30 15 DB Bench
Min 3:00 10-15 Strict Pull Ups
S2: The Hunt (PRF) (Calories)
Assault wod “The Hunt” 12 min AMRAP
3 rounds
10 TTB
15 Sumo Deadlift High pull
15 Shoulder to OH
10 Bar over burps
Remainder of 12 min cal on Assault Bike.
RX+115/75
RX 95/65
SP 75/45
Stagger starts by 4 min with most seasoned athletes in first heat.
If subbing row divide calories in half.
LIFE
L1: Metcon (No Measure)
:40 Work/:20 Rest
KB Swings
Jumping Lunges
Bear Crawls
DB Push Press
Russian Twist
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.
L2: Metcon (AMRAP – Reps)
For total reps:
60 seconds max calorie Row
60 seconds max reps Strict Knee Raises
60 seconds max reps Death Marches w/DB’s (1 Step = 1 rep) 20/10
60 seconds max reps Ring Rows
Repeat for 4 total rounds (16 minutes)
Score = total reps + Calories