Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpee Broad Jump
5 Back Extensions (GHD)
10 Alternating Dead Bugs
SPORT
S1: Deadlift (8 x 3 @ 70% )
12 Min EMOM
Min 0 – 4 : Warm Up
Min 4 – 11:
Deadlift – 3 Reps
30″/24” Box Jump – 3 Reps
*For Deadlift, use 70% of your 1 RM.
*Box Jump must be performed by landing with hips above parallel.
S2 : Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
6 Pull-Ups
12 Overhead Squats
200m Run
RX+: 3 Muscle Ups, 95/65
Rx: As Written, 75/55
Sp: Mod Pull-Up (Strength/Skill), Front Squats 75/55
LIFE
L1: Metcon (Time)
The “Life” Triathlon
800m Run
50 Cals Assault
750m Row
*Must begin with Run. Row and Assault Bike are interchangeable.
*12 Min time cap.
L2: Metcon (Time)
For Time:
1 Mile Run
100 Air Squats
75 Sit-Ups
50 KB Swings
25 Burpees
10 Turkish Get Ups w/ 15/10 lbs DB.
400m Run
RX+: 53/35
Rx: 35/26
Sp: 26/18
*20 Min Time Cap