Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General K (No Measure)
500 row
5 min AMRAP
5 Good Mornings
10 Walking knee pulls
5 Samson Stretch
5 YMCA with arms
5 Spiderman stretch
SPORT
S1: Bro day #2 (bicep curl weight)
DB Row
Banded tricep extensions
DB Bicep curl
14 min EMOM
0-2 min Warm up
2 min: 10 DB row
3 min: 20 banded tricep ext
4 min: 20 alt bicep curls
5 min: 10 DB row
6 min: 20 banded tricep ext
7 min: 20 alt bicep curls
8 min: 10 DB row
9 min: 20 banded tricep ext
10 min: 20 alt bicep curls
11 min: rest
12 min: 15 GHD
13 min: 15 GHD
S2: CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
RX as written
SP: 75/45
Last done 3/2015
LIFE
L1: L1- 15 min (No Measure)
15 min EMOM (5 rounds)
1 min: 10 trainer bar OHS
2 min: 16 single leg KB deadlift
3 min: 30 DB punches (squeeze core)
L2: Life-reverse burp (Time)
4 rounds
6 reverse burpees (use DB or bands on rig to aid if needed)
12 DB walking lunge 20/10
18 DB hang clean and Jerk
24 sit ups
https://www.youtube.com/watch?v=m6D_vl2mvw0
AUX: aux- walk plus pigeon (No Measure)
4 min assault bike or walk cool down
2 min Pigeon stretch each side