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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Ring Dips (5-5-5-5-5-5)

Every other minute for 12 minutes :

Strict Ring Dips

0 Min 5 reps

2 Min 5 reps

4 min 5 reps

6 min 5 reps

8 min 5 reps

10 min 5 reps

Rx+: weighted strict, w/ 5 sec pause at bottom and top

Rx: Strict w/ 5 sec pause at the bottom and top

Sp: Banded or kipping

S2: Metcon (Time)

For time:

5 S2OH

10 Burpee Box Jumps

Run 400m

10 S2OH

20 Burpee Box Jumps

Run 400m

15 S2OH

30 Burpee Box Jumps

Run 400m

Rx+: 155/105,30/24″

Rx: 115/75, 24/20″

Sp: 85/55, 24/20, step up

*you must jump unless you have a reason to do otherwise

LIFE

L1: Metcon (No Measure)

Tabata

Plank

DB Strict Press 20/10

Russian KB Swings 35/26

(complete the whole 8 rounds on each station before moving on)

Plank

L2: Metcon (AMRAP – Rounds and Reps)

20 Min Amrap

40 Mountain Climbers

30 Sit Ups

20 DB Thrusters 20/10

250m Row