Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
W: (No Measure)
8 Min AMRAP
300m Row
10 Squats
10 Lunge and Twist
10 Sit Ups
10 Strict Press 45/35
S1: Metcon (Weight)
5RM Deadlift
EMOM 15 min
0-4 Warm Up
Min 5 – 5 reps
Min 7 – 5 Reps
Min 9 – 5 reps
Min 11 – 5 reps
Min 13 – 5 Reps
Goal is to hit a 5 rep max by the last set
20 sec max effort row after each set
Metcon
S2: Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
L1: Metcon (No Measure)
EMOM 15 min
Min 1: 10 Burpees
Min 2: 40 Grasshoppers
Min 3: 30 sec Assault Bike
L2: Metcon (AMRAP – Reps)
3 Rounds for total Reps
1 min Bench Dips
1 min Step Ups
1 min Sprawl/Up Downs
1 min Abmat Sit Ups
1 min Rest