Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Metcon (Time)
4 Rounds
5 Toes 2 Bar
10 Overhead Squat 115/75
3 Rounds for time of:
50 Double-unders
15 Cals on Rower
15 Hang Squat Cleans 135/95
3 Rounds for time of:
15 Push Press 135/95
15 Deadlift
15 Hand Release push-up
*Rest 5 minutes between workouts
LIFE
L1: Metcon (Time)
5 Rounds
10 Elevated Push Ups
10 Goblet Squats 35/26
3 Rounds for time of:
100 Single Unders
20 Cals on Rower
25 KB Swings
3 Rounds for time of:
20 Deadlift 95/65
15 Box Step Ups
400 M Run
*No Rest in-between workouts