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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Handstand Push-ups (Max Reps (5 Rounds) )

12 Min EMOM

Min 0 -2 : Warm Up

Min 2: 5 Bench Press @ 70%

Min 3: AMRAP Handstand Push Ups

Min 4: 5 Bench Press @ 70%

Min 5: AMRAP Handstand Push Ups

Min 6: 5 Bench Press @ 70%

Min 7: AMRAP Handstand Push Ups

Min 8: 5 Bench Press @ 70%

Min 9: AMRAP Handstand Push Ups

Min 10: 5 Bench Press @ 70%

Min 11: AMRAP Handstand Push Ups

*Score is total Handstand Push Ups.

Rx+: As Written

Rx: 3-5 Handstand Push Ups

Sp: Wall walk into 30 count Handstand Hold Facing wall.

S2: Metcon (AMRAP – Reps)

Teams of 3 complete 2 rounds of:

3 mins of Power Snatch

3 mins of Burpees over Bar

3 mins of Front Squats

3 mins of Pull-Ups

Rx+ : 115/80

Rx: 95/65

Sp: 75/55

LIFE

L1: Metcon (No Measure)

12 min EMOM (4 Rounds)

1 min 10 burpee

2 min 15 cal row

4 min 25 air squats

L2: Metcon (AMRAP – Reps)

Teams of 3 complete 2 rounds of:

3 mins of KB Swings

3 mins of Wall-Balls

3 mins of Goblet Squats

3 mins of Empty Barbell Strict Press

Rx+ : 53/35, 20/14

Rx: 35/26, 20/14

Sp: 26/18, 14/10

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