Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Muscle up (MU)
15 min Muscle up work
0-5 min Work on Reaching feet on forward swing and pulling rings overhead on back swings
5-10 min Work on low rings rotating over into catch position. Use feet.
10-15 min practice some spotted MU
S2: Project Rise Beep Test (AMRAP – Rounds)
“Project Rise Beep Test”
EMOM for as long as possible, add 1 rep
per minute until failure.
2 Thrusters
2 KB Swings
2 Burpees
Rx+: 95/65, 70/53
Rx:75/55, 53,35
Sp: Empty Barbell, 35/26
*This is treated as a death by. You will add 1 rep per minute until failure. “EMOM/Death By” will begin at 2 reps.
** Score is highest round completed.
LIFE
L1: L1 – 15 min EMOM (No Measure)
15 min EMOM
1 Min: 20 DB thursters
2 min: 80 mountain climbers
3 min: 50 hip taps (in push position)
6 week CHALLENGE: 14,50, 25
L2: 20 min Life 10’s (Time)
20 min AMRAP
10 Ground to OH with Plate 45/25
10 cal Row
10 KB side lunge 44/26
10 push ups
10 up downs
6 week challenge: 14 min AMRAP
AUX: AUX – box pigeon (No Measure)
2 min each side Box pigeon stretch