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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

S1: Metcon (Time)

22-16-10 reps for time of:

Chest-to-bar Pull-ups

Overhead Squats 115/75

4 Rounds for time of:

400m run

10 Deadlifts 315/205

20 Wallball 20/14

AMRAP 7 minutes of:

3 Bar Muscle-ups

5 Handstand Push-ups

7 Toes-to-bar

*Rest 3 minutes between workouts.

Rx+: As Written

Rx: 275/185, 95/65

Sp: Less than or equal to 225/155, 75/55 and gymnastics modification

LIFE

L1: Metcon (Time)

2 Rounds

22-16-10 reps for time of:

Ring Rows

KB Swings 35/26

4 Rounds for time of:

400m run

10 Deadlifts 135/95

20 Wallball 14/10

10 Min AMRAP

10 Cal Row

20 Lunges

20 Sit-Ups

*No Rest between workouts