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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

SPORT

S1: Pull-ups (Increasing ladder of 1 )

Every 2 minutes for 15 minutes (5 sets):

Push + Pull Combo

Minute 0-2: Warm Up

Minute 2: 3 Strict Pull Ups + 3 Push Ups

Minute 4: 4 Strict Pull Ups + 4 Push Ups

Minute 6: 5 Strict Pull Ups + 5 Push Ups

Minute 8: 6 Strict Pull Ups + 6 Push Ups

Minute 10: 7 Strict Pull Ups + 7 Push Ups

Minute 12: AMRAP Strict Pull Ups + AMRAP Push Ups

RX+: As Written

RX: Negative Pull-Ups & (Minute 12 = 8 reps)

Sp: Ring Rows

Coaches Note: Score is PULL-UPS.

S2: Metcon (AMRAP – Reps)

2 Rounds

1 Min Max KB Swings

1 Min Max Burpees

1 Min Max Double Unders

1 Min Max Assault Bike/Row

*1 Min Rest

RX+: 70/44

RX: 53/35

SP: 35/26

*Score is total reps

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Work/:30 Rest Assault Bike/Row

With remaining time do the following…

4 Rounds

20 Russian KB Swings

20 Ball Slams

10 Burpee

*15 Minute Time Cap

L2: Metcon (AMRAP – Reps)

3 Rounds

1 Min Ground to Overhead w/Plate

1 Min Max Burpees

1 Min Max Double Unders

1 Min Max Sit-Ups

1 Min Mountain Climbers

RX+: 45/25

RX: 25/15

SP: 10/5

*Score is total reps