Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Push Up G2O Burpee (No Measure)
400 meter run, then:
5 push ups
7 G2O w/plate 45/25
S1: Bench Press (3 rep)
3 Rounds of 3 rep bench press
Start with the empty bar do 3 reps then add: guys 10lbs Girls 5lbs and do 3 more reps. Continue to add weight and do 3 reps until failure.
1 round every 5 mins. Do in groups of 3-4. Rest while partners go.
S2: 120 KB blow your grip up (Time)
120 KB swings for time
Every time you drop it you have to run 400m
Compare to 4/6/15
20 min cap
If you stop swinging the bell that counts as dropping it. The KB must be moving.
L1: Metcon (No Measure)
15 min EMOM
Min 1: 12/10 cal Assault
MIn 2: 30 mountain climbers
Min 3: 12 Goblet Squats
L2: Team Dissecting Kelly (AMRAP – Rounds and Reps)
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Wall Balls, 20/14
30 Box Jumps, 24/20
*Partners alternate tasks. Only one partner works at a time.
RX: As written
SPRINT: 14/10, 20/16