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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpee Broad Jump

5 Back Extensions (GHD)

10 Alternating Dead Bugs

SPORT

S1: Deadlift (8 x 3 @ 70% )

12 Min EMOM

Min 0 – 4 : Warm Up

Min 4 – 11:

Deadlift – 3 Reps

30″/24” Box Jump – 3 Reps

*For Deadlift, use 70% of your 1 RM.

*Box Jump must be performed by landing with hips above parallel.

S2 : Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

6 Pull-Ups

12 Overhead Squats

200m Run

RX+: 3 Muscle Ups, 95/65

Rx: As Written, 75/55

Sp: Mod Pull-Up (Strength/Skill), Front Squats 75/55

LIFE

L1: Metcon (Time)

The “Life” Triathlon

800m Run

50 Cals Assault

750m Row

*Must begin with Run. Row and Assault Bike are interchangeable.

*12 Min time cap.

L2: Metcon (Time)

For Time:

1 Mile Run

100 Air Squats

75 Sit-Ups

50 KB Swings

25 Burpees

10 Turkish Get Ups w/ 15/10 lbs DB.

400m Run

RX+: 53/35

Rx: 35/26

Sp: 26/18

*20 Min Time Cap