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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

2 rounds

30 jumping jacks

30 seal jacks

10 forward lunge w/ twist

10 push ups

10 empty bar thrusters

SPORT

S1: Push Press

Every minute for 12 minutes (6 sets)

Even: 5 Push Press @ 75% 1RM

Odd: :30-:60 second L-Sit Hold on Paralletes

S2: Metcon (Time)

For time:

30-20-10 reps of each

Toe to Bar

Calories On Rower

Empty Barbell Thrusters

RX: As written

SP: Knees to elbows

LIFE

L1: Metcon (AMRAP – Reps)

In a 3:00 window:

Row 350 meters

Max reps burpees over the rower with remaining amount of time

Rest 60 seconds and repeat for 4 total rounds

** Score is total number of burpees completed

L2: Metcon (AMRAP – Reps)

15:00 AMRAP

20 Dumbbell Push Press, 20/10

20 Hanging Knee Raises, strict

20 1 Arm KB Swing, 10 reps each arm, Yellow/Blue

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