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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

Back Squat

5 Min Bodyweight Back Squat Test (15 mins)

1) Take 5 minutes to warm up and load bar to body weight

2) Take 5 minutes to squat squat the bar as many times as possible. You can rack bar. Goal is max reps.

3) Take 5 minutes to die.

*Post weights in comments.

**Compare to 8/21/2015

S2: Metcon (Time)

5 Rounds for Time…

5 Burpees

10 Wall Balls

10 Deadlifts

30 Double Unders

Rx+: 20/14, 225/155

Rx: 20/14, 185/125

Sp: Less than or equal to 14/10, 155/105

LIFE

L1: Metcon (No Measure)

15 min EMOM (3 Rounds)

1 Min: 10 Burpee

2 Min: 15 Cal Row

3 Min: 20 Sit Ups

4 Min: 25 Air Squats

5 Min: 30 Double Taps

L2: Metcon (Time)

3 Rounds for Time…

25 Ring Rows

20 Burpees

15 Goblet Squats 35/26

10 Calorie Assault Bike/Row

*16 Min Time Cap

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