Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Pull up A (No Measure)
400 Run
6 min AMRAP
10 scap pull ups
8 ring rows
10 toe touches
:30 plank on one leg
SPORT
S1: 50 Strict pull ups (Time)
Kevin’s 50th Birthday Workout
50 strict pull ups for time
RX+: chest to bar
RX: chin over
SP: banded (write color of band/s in notes.)
8 min cap
S2: Toes-To-Bar
Begin this 3 min after Pull ups
7 min EMOM
Min 1: 20 Hollow rocks
Min 2: 15 v ups trying to maintain hollow. If lose hollow don’t touch toes.
Min 3: 10-20 kips working on keeping hollow
Min 4: 10-15 kipping knee to 90 deg or knee to elbow
Min 5: 10-15 TTB if can’t keep swing stay with knee to 90 deg or knee to elbow.
Min 6: Repeat
https://www.youtube.com/watch?v=i2Chch0gjz8
Watch from :24-1:14
S3: Metcon (Time)
Kinda like “Fran”
21-15-9
DB Thrusters
Hang Power Cleans
RX+: 50/30, 155/105
RX: 40/20, 135/95
SP: 30/10, 95/65
LIFE
L1: Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
800m Run
20 back extension on GHD
20 WB thrusters (Don’t throw ball) 20/14
80 mountain climbers
L2: Metcon (No Measure)
16 min EMOM
Coaches: Spend time working with Life on movement technique/positions
Min 1: 8 air squats w/5 sec hold at bottom
Min 2: :45 sec row
Min 3: 15 DB Push Press
Min 4: 15 abmat sit ups