Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Strength Medley (AMRAP – Reps)
15 min EMOM
Min 1: 10 Total Single Arm DB Bent over Row
MIn 2: :20 Hollow Rocks
Min 3: AMRAP Strict Pull Ups
Rx+: Muscle Ups
Rx: Strict Pull-Ups
Sp: 10 Tempo Ring Rows (3 seconds up/3 seconds down)
*Score is total Muscle Ups/Pull-Ups/Ring Rows
S2: Sport – 10 min EMOM PC burp (Weight)
10 min EMOM
1 Power Clean
6 Burpees
Score = weight used
LIFE
L1: L1 – 16 min ham curl,row,delt,skier (No Measure)
16 min EMOM
Min 1: 12 Supine Hamstring Curl on Med Ball
Min 2: 15 Ring Row
Min 3: 20 Front Delt raise
Min 4: 60 skier jumps Move quickly cover some distance
Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8
L2: Life – chipper (Time)
1000m Row
80 Russian KB Swings
70 Air Squats
60 Russian Twists
50 Double Taps
40 Lunges
30 Up Downs
20 DB Strict Press
1000m Row
Rx+ 35/26, 20/10
Rx: 26/18, 10/5
* Use KB for Russian KB Swings & Russian Twists.
**20 Min Time Cap.
AUX: AUX – leg lifts (No Measure)
sit on the ground and place hands by knees, lift legs off ground
4×15 seconds