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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
3 min Warm up

Start each round on the 3 min.

Pull ups are strict if you can do more than 5 fresh. Band otherwise.

Do Bodyweight bench if you can hit more than 5 reps fresh.

Do pull ups immediately after Bench press

S2: SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
2015 Masters Games Wod

SP 75/45

LIFE

L1: Metcon (No Measure)

18 min EMOM

Min 1: 8 GHD sit ups

Min 2: 20 Glute birdges

Min 3 :45 Assault bike

L2: Metcon (Time)

Life SQT

10 rounds

8 KB swings 35/26

200m run.

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