Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Ben’s 24th birthday Complex (1RM)
10 min EMOM (8 single leg deadlift + 8 hang cleans + 8 jerks
0-2 min warm up
2 min: 1 rep
5 min: 1 rep
8 min: 1 rep
Work up to a max over the 3 sets
S2: Sport-20min EMOM burp Row (AMRAP – Rounds and Reps)
20 min EMOM
Even: 15 burpees
Odd: 15/12 cal row
RX+ as written
RX 12, 12/9
SP 9. 9/6
Score = rounds(minutes completed) + reps of partial rounds.
LIFE
L1: Metcon (No Measure)
10 min EMOM
1 min: 20 ball slams
2 min: 15 weighted sit up Use med ball. make sure it is touching your chin.
3 min: 5 ring rows + 5 second hold at top of rep
L2: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
20 jumping lunges
10 burpees
20 single leg KB DL 35/26
10 GHD’s
AUX: 50 TTB (Time)
Ben’s birthday continues
For time 50 TTB
SP: hanging knee tucks