Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
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: Bench Press (10-10-10-10-10)
“Every 2 minutes for 15 minutes (5 sets):
Narrow Grip Bench Press
Minute 0-5: Warm-Up
Minute 5: 10 Reps @ 50%
Minute 7: 10 Reps @ 60-70%
Minute 9: 10 Reps @ 70%
Minute 11: 10 Reps @ 70%
Minute 13: 10 Reps @70%
*% based off 1RM conventional Bench Press
*Focus on maintaining elbows at 45 degrees, dont let them fly
3 High Box Jumps after each set, continue to build height each time, if you normally use 24/20 start at 30/24 and build from there
S2: Metcon (Time)
500m Row
20 Deadlifts
30 Lateral Bar Burpees
40 Wall Balls
100 Double Unders
40 Wall Balls
30 Lateral Bar Burpees
20 Deadlifts
500m Row
Rx+: 225/155 20/14
Rx: 185/125 20/14
Sp: 155/105 14/10
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: :30 Dumbell Punches 10/5
Min 2: 20 DB Front Raises
Min 3: :45 sec Max Calorie Row
L2: Metcon (AMRAP – Reps)
For total reps:
60 seconds max Burpees
60 seconds max Box/Bench Dips
60 seconds max reps Sit Outs
60 seconds max reps SDLHP w/ KB
60 seconds rest
Repeat for 4 total rounds (20 minutes)
Score = total reps