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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

SPORT

S1: Floor Press

16 min EMOM

Focus: Scaps squeezed + shoulders back

Min 0-5: Warm up + technique

Min 5: 10 reps 50%

Min 7: 7 reps 60%

Min 9: 5 reps 70%

Min 11: 5 reps 75-80%

Min 13: 3 reps 80%

Min 15: 3 reps 80-85%

Between sets do 10 ring rows

*% based on bench press

S2: 15 min running Cindy (AMRAP – Rounds and Reps)

15 min AMRAP

5 pull ups

10 air squats

15 sit ups

200 m run

RX+: sub 2 muscle ups

RX: Chin over

SP Ring rows

LIFE

L1: Metcon (No Measure)

16 min EMOM

Min 0-4: Row meters

Min 4-8: 50 GHD’s

Min 8-12: 50 hang clean and press

Min 12-16: 50 Burpee deadlifts 20/10

If you finish before the time ride the assault bike until the next movement

L2: Metcon (Time)

5 rounds

5 V-ups

10 Goblet squats 44/26

15 Box jump overs 24/20

20 no squat WB 14/10

400m run