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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General run/pushup/kipswing/WB (No Measure)

3 Rounds

400m Run

10 Push Ups

10 Kip Swings

10 Wall Balls

SPORT

S1: Metcon (No Measure)

Set up for the workout, perform 5 reps of each movement in the correct order. Know where you are moving to, and make sure you have everything ready to go.

S2: 30 Reps Burpee Fun Time (AMRAP – Reps)

30 Thrusters

30 Box Jumps

30 T2B

30 S20

30 Power Cleans

30 OHS

30 Pull Ups

30 Wall Balls

30 KB Swings

30 Double Unders

*30 min clock, you have 3 minutes to complete each movement, then do as many burpees as possible with the remaining time. If you do not complete the reps within the 3 mins, each missed rep counts as -5 from your total score. Score is total burpees completed.

*You may start at any movement, but must complete everything in order.

RX: 95/65, 24/20″, 20/14# WB, 53/35 KB

SP: 75/55, 20/16″, 14/10# WB, 35/26 KB

LIFE

L1: Metcon (AMRAP – Reps)

Min 0-3: Row For Cals

3-6: Burpees

6-9: Assault bike for cals

9-12: DB Thrusters 30/20

12-15: Row for Cals

15-18: Push Ups

18-21: AB for Cals

21-24: KB Swings 35/26

24-27: Row for Cals

27-30: Ring Rows

Score is total Reps