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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Ben’s 24th birthday Complex (1RM)

10 min EMOM (8 single leg deadlift + 8 hang cleans + 8 jerks

0-2 min warm up

2 min: 1 rep

5 min: 1 rep

8 min: 1 rep

Work up to a max over the 3 sets

S2: Sport-20min EMOM burp Row (AMRAP – Rounds and Reps)

20 min EMOM

Even: 15 burpees

Odd: 15/12 cal row

RX+ as written

RX 12, 12/9

SP 9. 9/6

Score = rounds(minutes completed) + reps of partial rounds.

LIFE

L1: Metcon (No Measure)

10 min EMOM

1 min: 20 ball slams

2 min: 15 weighted sit up Use med ball. make sure it is touching your chin.

3 min: 5 ring rows + 5 second hold at top of rep

L2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

20 jumping lunges

10 burpees

20 single leg KB DL 35/26

10 GHD’s

AUX: 50 TTB (Time)

Ben’s birthday continues

For time 50 TTB
SP: hanging knee tucks

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