Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Scap Stability/Oly Prep (No Measure)
2 Min Row
2 Rounds
10 Scap Pull-Ups w/Twist
10 Superman Reach & Pull
5 Burpee Broad Jumps
S1: Handstand Push-ups (max set)
16 min EMOM
0-4 min hollow position work + tripod (think reach)
4-8 min should taps and lowering to tripod while hollow
8-12 min: holding tripod and working on kipping
12-16 min: work toward a max unbroken set of kipping hspu
S2: Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
RX: 45/35
SP: banded pull ups
L1: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)
16 min EMOM
Min 1: 1x20m banded side step
MIn 2: 2x20m plyometric lunges
MIn 3: 3x 20m side shuffle
Min 4: 4 x 20m shuttle sprint
L2: Life – single under,arm circ,bj,vups,skirow (Time)
100 beaded jump rope
80 plate arm circles 5/2.5
60 box jumps/ step ups 20/16
40 v ups
20 cal ski rower
50 beaded jump rope
40 plate arm circles 5/2.5
30 box jumps/ step ups
20 v ups
10 cal ski rower