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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: 2 Second Paused Bench Press

Every 2 minutes for 15 minutes (7 sets):

2 Second Paused Bench Press

Focus: Complete Stop on the Chest for 2 seconds, explosive power off the chest.

Minute 0-4: Warm-Up

Minute 4: 3 @ 70%

Minute 6: 3 @ 70%

Minute 8: 3 @ 75%

Minute 10: 3 @ 75%

Minute 12: 3 @ 80%

Minute 14: 3 @ 80%

*% based off 1RM Bench Press

S2: Metcon (Time)

4 Rounds:

10 Wall-Balls

15 Calorie Row

25 Ab-Mat Sit-ups

Rx+:20/14, 12 GHD Sit-Ups

Rx: 20/14, Ab-Mat

Sp: 14/10, Ab Mat

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Work/:30 Recovery Pace Assault Bike/Row

With remaining time do the following…

4 Rounds

20 Russian KB Swings

20 Ball Slams

10 Push-Up

*15 Minute Time Cap

L2: Metcon (AMRAP – Reps)

3 Rounds

1 Min KB Swings

1 Min Goblet Squats

1 Min KB Push Press (single arm, switch whenever you like)

1 Min Sit-Ups (Fingers stay on ground)

*Score is total reps

Rx: 44/26

Sp: 35/18