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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Shoulder Press (7×2 70%)

Every minute for 12 minutes :

Strict press

0-2 min warm up

2 Min 10 @ 40%

3 min 8 @ 60%

4 min 4 @ 60%

5 min 4 @ 70%

6 min 2 @ 70%

2 reps every min @ 70% for the remainder

S2: Metcon (Time)

2011 Regional Workout

21-15-9

Deadlift

Box jump or step ups

RX+ 315/205, 30/24

RX 255/165, 30/24

SP 205/105, 24/20

LIFE

L1: Metcon (No Measure)

Every minute for 12 minutes:

Min 1: 12 Goblet Step Ups

Min 2: 12 DB Shoulder Press

Min 3: 12 Russian sit ups

L2: Metcon (Time)

4 rounds

400m Run

20 Deadlifts 95/65

10 ring push ups