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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Romanian Deadlift (10-10-10-10)

Every 2 Minutes x 12 minutes

Min 0-6: Build to working weight

Min 6: 10 reps

Min 8: 10 reps

Min 10: 10 reps

Min 12: 10 reps

S2: Metcon (AMRAP – Reps)

3 Minute AMRAP x 3 sets, 60 seconds rest between each AMRAP

6 Hang Power Clean

6 Shoulder to Overhead

8 Box Jump Over

RX+: 115/90, 24/20

RX: 95/65, 20/16

SPRINT: 65/55, Sub Step Ups

This workout is light for a reason – it should be done FAST and UNBROKEN.

Score = total reps

LIFE

L1: Metcon (No Measure)

EMOM x 12 minutes (4 sets)

Min 1: 20 Goblet Squats

Min 2: 15 Ab Mat Sit Ups

Min 3: :30 Front Leaning Rest on Rings

L2: Metcon (AMRAP – Reps)

20 minute AMRAP

200 meter run

20 walking lunge steps

20 meter bear crawl

Score = total rounds + reps (run counts as 20 reps)

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