Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
NOTE: Today’s WOD will be run in heats of two – partner up and decide who is going first.
SPORT
S1: Metcon (No Measure)
1 – In 8 minutes, build to workout weight for Thruster, then:
2 – EMOM x 3 minutes
Row 5 calories @ 80% effort + 3 Thrusters 95/65
* Increase speed and intensity each round on the EMOM so you can begin to experience how this workout will feel. Following this primer, rest 3:00 and then kick off heat #1. If you are judging the first heat, make sure to do this EMOM right before you go.
S2: CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
RX: As Written
SPRINT: 65/55
LIFE
L1: Metcon (No Measure)
EMOM x 12 minutes (4 sets)
Lower Body + Core
Min 1: 15 Goblet Squats
Min 2: 10 GHD Sit Ups
Min 3: :30 Heavy Kettlebell Farmer Carry (5 burpee penalty if you drop your KBs during the farmer walk)
L2: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
10 Dumbbell Thrusters, 20/10
10 Calorie Row
200 Meter Run