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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Deadlift (5×5)

Every 2 minutes for 15 minutes (5 sets):

Deadlift (5RM)

Minute 0-4: Warm-Up

Minute 5: 5 Reps

Minute 7: 5 Reps

Minute 9: 5 Reps

Minute 11: 5 Reps

Minute 13: 5 Reps

*:20 Max Effort Row or Ski Erg In between sets.

*Goal is to hit a 5RM Deadlift over 5 sets.

Metcon

S2: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Rest as needed in between Bench and Pull Ups. Goal is to get As Many Reps as Possible.

LIFE

L1: Metcon (No Measure)

Every minute for 15 Minutes (5 Rounds)

Min 1: 10 Burpee Ball Slams

Min 2: 40 Grasshoppers

Min 3: :30 Assault Bike

L2: Metcon (AMRAP – Reps)

3 Rounds

1 minute bench dips

1 minute step ups

1 minute sprawl/Up Downs

1 minute ab mat sit ups

1 minute rest

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