Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
General Warm Up (No Measure)
8 minute AMRAP
10 Walking Lunge Steps w/ Overhead Reach
5 Inch Worms
3 Burpee Broad Jumps
SPORT
S1: Metcon (AMRAP – Reps)
40 Minute AMRAP
800 Meter Run
15 Deadlift
750 Meter Row
30 Wall Balls
RX+: 225/165, 20/14
RX: 185/125, 20/14
SPRINT: 135/95, 14/10
Get ready to hum along for 40 minutes at about 80% effort. This workout is all about proper pacing – don’t go out so hard that your blown up in the first 10 minutes.
LIFE
L1: Metcon (No Measure)
Every minute on the minute for 15 minutes (5 sets):
Min 1: 15 Wall Balls, 14/10
Min 2: 40 Plank Shoulder Touches
Min 3: 20 Glute Bridges
L2: Metcon (AMRAP – Reps)
20 Minute AMRAP
30 Dumbbell Snatches, 40/20
15 Dumbbell Burpees, 40/20
400 Meter Run