Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Romanian Deadlift (10-10-10-10)
Every 2 Minutes x 12 minutes
Min 0-6: Build to working weight
Min 6: 10 reps
Min 8: 10 reps
Min 10: 10 reps
Min 12: 10 reps
S2: Metcon (AMRAP – Reps)
3 Minute AMRAP x 3 sets, 60 seconds rest between each AMRAP
6 Hang Power Clean
6 Shoulder to Overhead
8 Box Jump Over
RX+: 115/90, 24/20
RX: 95/65, 20/16
SPRINT: 65/55, Sub Step Ups
This workout is light for a reason – it should be done FAST and UNBROKEN.
Score = total reps
LIFE
L1: Metcon (No Measure)
EMOM x 12 minutes (4 sets)
Min 1: 20 Goblet Squats
Min 2: 15 Ab Mat Sit Ups
Min 3: :30 Front Leaning Rest on Rings
L2: Metcon (AMRAP – Reps)
20 minute AMRAP
200 meter run
20 walking lunge steps
20 meter bear crawl
Score = total rounds + reps (run counts as 20 reps)