Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Weighted Step-ups (2RM)
18 min EMOM 20/16″
0-2 warm up
Min 2: 8 reps total
Min 3: 4 reps
Min 4: 4 reps
Min 6: 2 reps
Min 8: 2 reps
Min 10: 2 RM
—–Transition——-
Min 12: 10 Stone to shoulder or box
Min 14: 6 stone to shoulder or box
MIn 16: 4 stone to shoulder or box
Min: 18 2 stone to shoulder or box
https://www.youtube.com/watch?v=rhIQdy7vZFc
S2: Sport – 2x3minAMRAP (Time)
3 min AMRAP
30 air squats
10 pull ups
rest 2 min
3 min AMRAP
15 DB Hang clean
5 DB up downs
RX+:50/30 3 muscle ups
RX: 40/20 as written
SP: 30/15 ring rows
SCORE = TOTAL REPS
LIFE
L1: Life- 18 min emom (No Measure)
18 min EMOM (6 rounds)
Min 1: 14/10 assault bike
Min 2: 1 min wall sit
Min 3: 12 russian sit ups with DB
L2: life-chipper up (Time)
For Time:
30 jumping lunges
40 DB delt raises
50 sit ups
60 stick jumps
70 mountain climbers
80 no squat wallballs
70 mountain climbers
60 stick jumps
50 sit ups
40 DB delt raises
30 jumping lunges
AUX: AUX-shoulder external rotation (No Measure)
3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.