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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General K (No Measure)

8 min AMRAP

5 Good Mornings

10 Walking knee pulls

5 Samson Stretch

5 YMCA with arms

5 Spiderman stretch

SPORT

S1: Good Mornings (6×10)

15 min EMOM (Every 2 min)

Good morning

0-3 min warm up

Starting on the 3 min 10 reps GM + 4 wall walks

Moderate to light weight

S2: Metcon (Time)

Row 500m

40 Air Squat

30 Situp

20 Pushup

10 Pullup

7 min cap for each round.

Rest 5 min repeat (2 rnds)

RX+ Go faster

RX Regular

SP Modified Pull ups

LIFE

L1: Metcon (Calories)

15 mim for calories

row

At the top of every 2 min do:

5 air squats

10 Sit ups

15 stick jumps

L2: Metcon (Time)

3 rounds

20 KB swings 35/26

20 single arm KB row Alternating

20 Single leg KB deadlift

400 run with KB

Then

40 burpee cash out

23 min time cap.

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