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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Floor Press

Every 2 minutes for 15 minutes (7 sets):

Floor Press

Focus: Setting shoulders before you lay down

Minute 0-2: Warm-Up

Minute 2: 5 @ 40%

Minute 4: 5 @ 50%

Minute 6: 5 @ 60%

Minute 8: 5 @ 70%

Minute 10: 5 @ 70%

Minute 12: 5 @ 75%

Minute 14: 5 @ 75%

*% based off 1RM Bench Press

S2: The Chief (AMRAP – Rounds and Reps)

Complete 5 rounds of the following:

3 Minute AMRAP of:

3 Power Cleans

6 Push-Ups;

9 Air Squats

1:00 Rest

*Pick up where you left off when beginning new AMRAPS.

Rx+: 135/95

Rx: 115/80

Sp: 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Supine Hamstring Curl on Med Ball

Min 2: 15 Ring Row

Min 3: 20 Front Raise

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Metcon (AMRAP – Rounds and Reps)

22 Min AMRAP

500m Row

30 Double Unders

20 Wall Balls

10 Up Downs

5 Empty Barbell Thrusters

Rx: 20/14

Sp: 14/10

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