Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Pull-ups (Increasing ladder of 1 )
Every 2 minutes for 15 minutes (5 sets):
Push + Pull Combo
Minute 0-2: Warm Up
Minute 2: 3 Strict Pull Ups + 3 Push Ups
Minute 4: 4 Strict Pull Ups + 4 Push Ups
Minute 6: 5 Strict Pull Ups + 5 Push Ups
Minute 8: 6 Strict Pull Ups + 6 Push Ups
Minute 10: 7 Strict Pull Ups + 7 Push Ups
Minute 12: AMRAP Strict Pull Ups + AMRAP Push Ups
RX+: As Written
RX: Negative Pull-Ups & (Minute 12 = 8 reps)
Sp: Ring Rows
Coaches Note: Score is PULL-UPS.
S2: Metcon (AMRAP – Reps)
2 Rounds
1 Min Max KB Swings
1 Min Max Burpees
1 Min Max Double Unders
1 Min Max Assault Bike/Row
*1 Min Rest
RX+: 70/44
RX: 53/35
SP: 35/26
*Score is total reps
LIFE
L1: Metcon (No Measure)
5 Rounds
:30 Work/:30 Rest Assault Bike/Row
With remaining time do the following…
4 Rounds
20 Russian KB Swings
20 Ball Slams
10 Burpee
*15 Minute Time Cap
L2: Metcon (AMRAP – Reps)
3 Rounds
1 Min Ground to Overhead w/Plate
1 Min Max Burpees
1 Min Max Double Unders
1 Min Max Sit-Ups
1 Min Mountain Climbers
RX+: 45/25
RX: 25/15
SP: 10/5
*Score is total reps