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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: Metcon (No Measure)

EMOM x 15 minutes (5 sets)

Min 1: 3 Weighted Chin Ups as heavy as possible

Min 2: :15 L-Sit on Parallettes

Min 3: 3 Wall Walks

S2: Metcon (Time)

3 rounds

10 Chest to Bar

10 Front Squats

15 Burpees Over Bar

RX+: 5/3 Muscle Ups, 155/105

RX: Chest to Bar, 135/95

SPRINT: Pull Up, 95/65

LIFE

L1: Metcon (No Measure)

EMOM x 15 minutes (5 sets)

Min 1: 15 Dumbbell Press

Min 2: 15 Ring Row

Min 3: 10 GHD Sit Ups

L2: Metcon (AMRAP – Rounds and Reps)

15:00 Minute AMRAP

300 Meter Row

30 Ab Mat Sit Ups

30 Kettlebell Swings

:30 T-Hold w/ 10# Change Plates between rounds (arms straight, palms to the ceiling) – if you break on T-Hold, 10 burpees on the spot.