Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
(No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Metcon (Time)
For Time
800m Run
50 Sit-ups
25 Deadlifts 225/155
Rest 5 Minutes
5 Rounds for time:
10 Hang Power Snatch 75/55
10 Overhead Squats 75/55
Rest 5 Minutes
10 – 1 Downward Ladder
Wall Balls 20/14
Burpees
*40 Min Time Cap
RX+ as written
RX 185/105
SP 135/95
LIFE
L1: Metcon (Time)
For Time
2 Rounds
800m Run
50 Sit-ups
30 KB Deadlifts 32/20
Rest 2 Minutes (Suggested)
7 Rounds for time:
15 KB Swing 24/16
15 Goblet Squat
Rest 2 Minutes (Suggested)
10 – 1 Downward Ladder
Wall Balls 20/14
Burpees
*40 Min Time Cap