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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Push Up G2O Burpee (No Measure)

400 meter run, then:

3 rounds

5 push ups

7 G2O w/plate 45/25

5 burpees

SPORT

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

RX+: 70/53

RX: 53/35

SP: 44/26

Compare to 4/6/15

20 min cap
If you stop swinging the bell that counts as dropping it. The KB must be moving.

LIFE

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

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