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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

8 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Shoulder Press (10-8-6-4)

16 min EMOM (every 2 min) Strict Press

Between sets get in 20 double unders or 10 triple unders

0-4 Min warm up to 65%

6 Min: 10 reps at 75%

8 Min: 5 reps at 85%

10 Min: 5 reps at 85%

12 Min: 5 reps at 85%

S2: Metcon (AMRAP – Rounds and Reps)

Death by Deadlifts every (2 min)

Min 1:

200 m run

1 Deadlift

Min 2:

200 m run

2 Deadlifts

Etc…until the athlete does not finish the work in the amount of time.

RX+ 315/205

RX 225/ 125

SP 185/105

16 min cap. Coach can call time on you if your form becomes dangerous.

Score is completed rounds + reps

LIFE

L1: Metcon (No Measure)

Life

16 min EMOM

1 min 15 v ups

2 min 20 dumbbell shoulder press

3 min 25 Double Dumbbell clean

4 min 30 double unders or 100 singles.

L2: Metcon (Time)

Life

5 rounds

10 dumbbell thrusters 30/20

20/15 cal assault bike

10 hanging knee tucks

20 sit ups

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