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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Push Up G2O Burpee (No Measure)

400 meter run, then:

3 rounds

5 push ups

7 G2O w/plate 45/25

5 burpees

SPORT

S1: Upper Pump (3×10-15)

Every 90 Seconds for 14 Mins (3 Rounds)

Min 0:00 15 Skull Crushers

Min 1:30 15 DB Bench

Min 3:00 10-15 Strict Pull Ups

S2: The Opener (Time)

For time:

30 calorie row

30 alternating dumbbell snatches

60 double unders

20 calorie row

20 alternating dumbbell snatches

40 double unders

10 calorie row

10 alternating dumbell snatches

20 double unders

RX+: 70/45

RX: 50/30

SP: 30/20

LIFE

L1: Metcon (No Measure)

EMOM x 15 minutes (5 sets)

Min 1: 15 Dumbbell Bent Over Row

Min 2: 10 Box Dips

Min 3: 10 GHD Sit Ups

L2: “Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps (over paralettes)

sit ups

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