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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up E (No Measure)

4 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Push Press

Every Minute on the Minute for 14 minutes:

Odd: 3 Push Press @ 75% of 1RM Push Press

Even: Max Set Unbroken Pull-Ups

RX+: Muscle Up

Rx: Kipping Pull-Up

Sp: Kipping Practice

S2: Metcon (Time)

“Downward Spiral”

100 Double Unders

60 Jumping Lunges

50 Sit-Ups

40 Wall-Balls

30 Burpees

20 Goblet Squats

10 Power Snatch

*Score is time

Rx+: 20/14, 53/35, 115,80

RX: 20/14, 53/35, 95/65

SP: 14/10, 35/26, 75/55

LIFE

L1: Metcon (Calories)

EMOM x 14 minutes

Odd: :45 Max Calorie Assault Bike

Even: 10 GHD Sit-Ups

L2: Metcon (AMRAP – Reps)

60 seconds max calorie Row

60 seconds max reps Lunges w/plate 15/10

60 seconds max reps KB Deadlifts

60 seconds max reps Burpee Broad Jump

60 seconds rest

Repeat for 4 total rounds (20 minutes)

Score = total reps