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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Metcon (Time)

4 Rounds for time of:

4 Power Cleans 205/145

4 Front Squats

4 Shoulder to OH

For time:

100 Double-unders

40 GHD sit-ups

40 Overhead Squats 135/95

40 GHD Sit-ups

100 Double-unders

2 Rounds for time of:

800m Run

40 Bench Press 135/95

*Rest 5 minutes between workouts

RX+ as written

RX: 155/95, 95/65

SP 115/65, 75/45

LIFE

L1: Metcon (Time)

4 Rounds for time of:

10 DB hang cleans

10 DB front squat

10 DB shoulder press 20/10

For time:

100 plate jumps 25lbs

40 GHD sit-ups

40 Overhead Squats with PVC

40 GHD Sit-ups

100 plate jumps

2 Rounds for time of:

800m Run or row

40 Bench Press empy bar