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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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: Bench Press (10-10-10-10-10)

“Every 2 minutes for 15 minutes (5 sets):

Narrow Grip Bench Press

Minute 0-5: Warm-Up

Minute 5: 10 Reps @ 50%

Minute 7: 10 Reps @ 60-70%

Minute 9: 10 Reps @ 70%

Minute 11: 10 Reps @ 70%

Minute 13: 10 Reps @70%

*% based off 1RM conventional Bench Press

*Focus on maintaining elbows at 45 degrees, dont let them fly

3 High Box Jumps after each set, continue to build height each time, if you normally use 24/20 start at 30/24 and build from there

S2: Metcon (Time)

500m Row

20 Deadlifts

30 Lateral Bar Burpees

40 Wall Balls

100 Double Unders

40 Wall Balls

30 Lateral Bar Burpees

20 Deadlifts

500m Row

Rx+: 225/155 20/14

Rx: 185/125 20/14

Sp: 155/105 14/10

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: :30 Dumbell Punches 10/5

Min 2: 20 DB Front Raises

Min 3: :45 sec Max Calorie Row

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds max Burpees

60 seconds max Box/Bench Dips

60 seconds max reps Sit Outs

60 seconds max reps SDLHP w/ KB

60 seconds rest

Repeat for 4 total rounds (20 minutes)

Score = total reps