Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
2 rounds
30 jumping jacks
30 seal jacks
10 forward lunge w/ twist
10 push ups
10 empty bar thrusters
SPORT
S1: Push Press
Every minute for 12 minutes (6 sets)
Even: 5 Push Press @ 75% 1RM
Odd: :30-:60 second L-Sit Hold on Paralletes
S2: Metcon (Time)
For time:
30-20-10 reps of each
Toe to Bar
Calories On Rower
Empty Barbell Thrusters
RX: As written
SP: Knees to elbows
LIFE
L1: Metcon (AMRAP – Reps)
In a 3:00 window:
Row 350 meters
Max reps burpees over the rower with remaining amount of time
Rest 60 seconds and repeat for 4 total rounds
** Score is total number of burpees completed
L2: Metcon (AMRAP – Reps)
15:00 AMRAP
20 Dumbbell Push Press, 20/10
20 Hanging Knee Raises, strict
20 1 Arm KB Swing, 10 reps each arm, Yellow/Blue