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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

SPORT

S1: Bro day #3 (DB bench)

Every 90 Seconds for 15 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups
Score DB bench weight

S2: Sport – chipper (Time)

400m Run

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

200m Run

*Score is time

Rx+: 20/14, 70/53, 135/95

RX: 20/14, 53/35, 115/75

SP: 14/10, 35/26, 75/55

LIFE

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 40 Grasshoppers

Min 2: 10 Burpee Ball Slams

Min 3: 20 KB Russain Twists

Min 4: :45 Ski Erg/ (Stapleton 15 cal Assault)

L2: Life – Stepup,strict,Medball sit (Time)

5 Rounds

10 DB Step Ups 30/15

15 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/6

*20 Min Time Cap

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch

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