Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Metcon (Time)
For time:
20 Deadlifts 275/185
20 Front Squats 185/125
20 Squat snatch 135/95
For time:
15 Rope Climbs, 15′
1.5 Mile Run
15 Rope Climbs
1.5k Row
AMRAP 5 minutes of:
5 Hang Power Clean & Jerk 155/105
5 Bar-facing burpees
*Rest 5 minutes between workouts. Use 1 barbell for workout #1.
RX: 30lbs less on each bar
SP: 50lbs less on each bar
LIFE
L1: Metcon (Time)
For time:
50 Box jump overs
50 DB hang cleans 20/10
50 burpees
For time:
30 Ring rows
1.5 Mile Run
30 ring rows
1.5k Row
AMRAP 5 minutes of:
5 deadlifts 95/65
5 Bar-facing burpees
*Rest 5 minutes between workouts. Use 1 barbell for workout #1.