Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: 2 Second Paused Bench Press
Every 2 minutes for 15 minutes (7 sets):
2 Second Paused Bench Press
Focus: Complete Stop on the Chest for 2 seconds, explosive power off the chest.
Minute 0-4: Warm-Up
Minute 4: 3 @ 70%
Minute 6: 3 @ 70%
Minute 8: 3 @ 75%
Minute 10: 3 @ 75%
Minute 12: 3 @ 80%
Minute 14: 3 @ 80%
*% based off 1RM Bench Press
S2: Metcon (Time)
4 Rounds:
10 Wall-Balls
15 Calorie Row
25 Ab-Mat Sit-ups
Rx+:20/14, 12 GHD Sit-Ups
Rx: 20/14, Ab-Mat
Sp: 14/10, Ab Mat
LIFE
L1: Metcon (No Measure)
5 Rounds
:30 Work/:30 Recovery Pace Assault Bike/Row
With remaining time do the following…
4 Rounds
20 Russian KB Swings
20 Ball Slams
10 Push-Up
*15 Minute Time Cap
L2: Metcon (AMRAP – Reps)
3 Rounds
1 Min KB Swings
1 Min Goblet Squats
1 Min KB Push Press (single arm, switch whenever you like)
1 Min Sit-Ups (Fingers stay on ground)
*Score is total reps
Rx: 44/26
Sp: 35/18