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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 Burpee Broad Jump

5 Back Extensions (GHD)

10 Alternating Dead Bugs

SPORT

S1: Metcon (Time)

For Time…

10 Minutes to build to a Heavy 3 Rep Power Clean

Rest 2 Minutes….

3 Rounds for Time

10 Burpees

12 KB Swings

Rest 5 Min….

For time:

100 Double Unders

75 Wall Balls

50 Pull Ups

25 Front Squats

Rx+: KB = 53/35. WB = 20/14. Front Squats = 155/105

Rx: KB = 35/26. WB = 20/14. Front Squats = 115/80

Sp: KB = 26/18. WB = 14/10. Front Squat = 95/65

*40 Min Time Cap

LIFE

L1: Metcon (Time)

4 Rounds for Time

Run 400 Meters

10 V-Ups

Rest 2 Min…

4 Rounds for Time

10 Burpees

12 KB Swings

Rest 2 Min….

For time:

4 Min Row

200 Single Unders

75 Wall Balls

25 Goblet Squats

Rx+: KB = 53/35. WB = 20/14. Front Squats = 155/105

Rx: KB = 35/26. WB = 20/14. Front Squats = 115/80

Sp: KB = 26/18. WB = 14/10. Front Squat = 95/65

*40 Min Time Cap