Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up B (No Measure)
8 minute AMRAP
1 Full Gym Run (Stapleton – 3 Loops in Gym)
1 Wall Walk
5 Pull Ups
10 Ab Mat Sit Ups
SPORT
S1: Metcon (No Measure)
EMOM x 15 minutes (5 sets)
Min 1: 3 Weighted Chin Ups as heavy as possible
Min 2: :15 L-Sit on Parallettes
Min 3: 3 Wall Walks
S2: Metcon (Time)
3 rounds
10 Chest to Bar
10 Front Squats
15 Burpees Over Bar
RX+: 5/3 Muscle Ups, 155/105
RX: Chest to Bar, 135/95
SPRINT: Pull Up, 95/65
LIFE
L1: Metcon (No Measure)
EMOM x 15 minutes (5 sets)
Min 1: 15 Dumbbell Press
Min 2: 15 Ring Row
Min 3: 10 GHD Sit Ups
L2: Metcon (AMRAP – Rounds and Reps)
15:00 Minute AMRAP
300 Meter Row
30 Ab Mat Sit Ups
30 Kettlebell Swings
:30 T-Hold w/ 10# Change Plates between rounds (arms straight, palms to the ceiling) – if you break on T-Hold, 10 burpees on the spot.