Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up E (No Measure)
10 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Pull-ups (5-5-5-5-5)
Every other minute for 20 minutes :
Strict Pull Ups/Hollow Position
0-2 Review Hollow position
2 Min 5 Pull Ups
4 Min :30 Hollow hold or Hollow Rock
6 min 5 Pull Ups
8 min :45 Plank w/ alternating reach
10 min 5 Pull Ups
12 min :30 Hollow Hold or Hollow Rock
14 min 5 Pull Ups
16 min :45 Plank w/ alternating reach
18 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: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min
200m Run
4 HSPU
8 T2B
Rx+: Strict HSPU
Rx: Kipping HSPU
Sp: DB Strict Press/V-Ups
LIFE
L1: Metcon (AMRAP – Reps)
10-20-30-20-10
Sit Ups
Cals on Assault Bike
Burpees
20 Min Cap
L2: Metcon (AMRAP – Reps)
3 Rounds
60 Seconds G2O w/ Plate 45/25
60 Seconds Renegade Rows 20/10
60 Seconds Goblet Squats 35/26
60 Seconds Rest
Score is total reps