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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: Metcon (Time)

or time:

12-9-6-3 reps of:

Burpee box jump 24″/20″

Squat clean 135/95

*Rest 5 minutes then:

21-15-9 reps of:

Push Jerk 135/105

Toes to bar

*Rest 5 minutes then:

40 Overhead Squats 75/55

20 Handstand push-ups

30 Overhead Squats 75/55

15 Handstand push-ups

20 Overhead Squats

10 Handstand push-ups

*Rest 5 minutes then:

Run 1 mile

Scoring = Total time including rest.

LIFE

L1: Metcon (Time)

or time:

12-9-6-3 reps of:

Burpee box jump 24″/20″

KB Swing 35/26

*Rest 5 minutes then:

21-15-9 reps of:

Deadlifts 155/105

V-Ups

*Rest 5 minutes then:

40 Front Squats 75/55

20 DB Strict Press 20/10

30 Front Squats 75/55

15 DB Strict Press 20/10

20 Front Squat 75/55

10 DB Strict Press 20/10

*Rest 5 minutes then:

Run 1 mile

Scoring = Total time including rest.