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: Weighted Pull-ups (5×5)
Every other minute for 12 minutes :
Strict Pull Ups/Hollow Position
0-2 Review Hollow position
2 Min 5 Pull Ups
3 Min :30 Hollow hold or Hollow Rock
4 min 5 Pull Ups
5 min :30 Plank w/ alternating reach
6 min 5 Pull Ups
7 min :30 Hollow Hold or Hollow Rock
8 min 5 Pull Ups
9 min :30 Plank w/ alternating reach
10 min 5 Pull Ups
Rx+: weighted strict/strict L-sit, w/ 3 sec pause at top
Rx: Strict w/ 3 sec pause at the top
Sp: Strict Ring Rows w/ 3 sec pause at top
S2: 10 min AMRAP (AMRAP – Rounds and Reps)
AMRAP 10 min
200m Run or row 250
4 HSPU
8 T2B
Rx+: Strict HSPU
Rx: Kipping HSPU
Sp: DB Strict Press/V-Ups
LIFE
L1: Metcon (Time)
10-20-20-10
Hip outs
Cals on Assault Bike
stick jumps
L2: Metcon (Time)
4 Rounds
15 G2O w/ Plate 45/25
15 Seconds Renegade Rows 20/10
15 Single arm DB clean and jerk 20/10
30 Seconds Rest
Aux: aux – bicep (No Measure)
3×20 bicep curls
4 min sit on feet. keep ankles underneath.