Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Metcon (Time)
3 rounds:
25 sit-ups
5 Power Clean 185/125
Rest 3 Minutes …
50 air squats
40 Push Ups
30 pull-ups
20 burpees
10 Front Squats 185/125
Rest 3 Minutes…
80 Double-unders
40 toes to bar
20 Deadlifts 185/125
RX+: As Written
Rx: 135/95,
Sp: Less Than or Equal to 95/65, Double Taps, Knees to Elbows
*Score is total time.
*30 Min Time Cap.
LIFE
L1: Metcon (Time)
3 rounds:
25 sit-ups
10 Goblet Squats 35/26
Immediately Into…
2 Rounds:
50 air squats
40 Elevated Push – Ups
30 Cal Row
20 Lunges
10 Burpees
Immediately Into…
800m Run
80 Bicycle Crunches
30 Deadlifts 115/80
*Score is total time.
*40 Min Time Cap