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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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W: (No Measure)

8 Min AMRAP

300m Row

10 Squats

10 Lunge and Twist

10 Sit Ups

10 Strict Press 45/35

S1: Metcon (Weight)

5RM Deadlift

EMOM 15 min

0-4 Warm Up

Min 5 – 5 reps

Min 7 – 5 Reps

Min 9 – 5 reps

Min 11 – 5 reps

Min 13 – 5 Reps

Goal is to hit a 5 rep max by the last set

20 sec max effort row after each set

Metcon

S2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups

L1: Metcon (No Measure)

EMOM 15 min

Min 1: 10 Burpees

Min 2: 40 Grasshoppers

Min 3: 30 sec Assault Bike

L2: Metcon (AMRAP – Reps)

3 Rounds for total Reps

1 min Bench Dips

1 min Step Ups

1 min Sprawl/Up Downs

1 min Abmat Sit Ups

1 min Rest

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