Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up B (No Measure)
8 minute AMRAP
200m Row ~ 85% effort
10 GHD Hip Extension
30 Double Unders or 60 Single Unders
SPORT
S1: Metcon (No Measure)
EMOM x 15 minutes
Min 1: 5-10 Handstand Push Ups
Min 2: 15 GHD Sit Ups
Min 3: 20 meter Hollow Body Lid Drag (Denver – 20 Meter Bear Crawl)
If Kipping HSPU is easy, do strict.
S2: Metcon (Time)
3 Rounds
15 KBS
15 Hand Release Push Ups
50 Double Unders
RX+: 70/53
RX: 53/35
SPRINT: 35/26 + Sub Single Unders
LIFE
L1: Metcon (No Measure)
EMOM x 15 minutes
5 Ring Rows + 3 Dumbbell Man Makers
(1 man maker = push up + row + push up + row + squat clean thruster)
L2: Metcon (Time)
For time:
Row 1,000 meters
10 burpees over rower
Row 800 meters
8 burpees over rower
Row 600 meters
6 burpees over rower
… continue pattern down to 200 meters and 2 burpees over rower
Rest 2 minutes, then climb back up
Row 200 meters
2 burpees over rower
Row 400 meters
4 burpees over rower
Row 600 meters
6 burpees over rower
… continue pattern back up to 1,000 meters and 10 burpees over rower