Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
T2B OH warm up (No Measure)
3 Rounds
200m Run
10 Kip Swings
10 PVC Pass Throughs
10 OHS w/ PVC
:20 sec Box Shoulder Stretch
SPORT
S1: Pull-ups (5-5-5-5-5)
Strength
Every 2 minutes for 12 minutes (5 sets):
Pull Ups
Minute 0-2: Warm Up/Technique
Minute 2: 5 Strict Pull Ups
Minute 4: 5 Strict Pull Ups
Minute 6: 5 Strict Pull Ups
Minute 8: 5 Strict Pull Ups
Minute 10: 5 Strict Pull Ups
RX+: 2 Legless Rope Climbs (seated L-sit if you have them)
RX: Strict Pull Ups
Sp: Pull Up Negatives or Strict Ring Rows
7 Shoot throughs on parallettes between sets
S2: AMRAP PC T2B OHS (AMRAP – Reps)
7 min AMRAP
9 Power Cleans
6 T2B
3 OHS
2 Min Rest
5 Min AMRAP
6 Power Cleans
4 T2B
2 OHS
2 Min Rest
3 Min AMRAP
3 Power Cleans
2 T2B
1 OHS
RX+: 155/105
Rx: 115/75
SP: 95/65
LIFE
L1: Metcon (No Measure)
5 Rounds
:30 Sprint/:30 Rest Assault Bike/Row
With remaining time do the following…
AMRAP
20 Russian KB Swings
15 Box Dips
10 Burpee
*15 Minute Time Cap
L2: Metcon (Time)
800m Run
20 V-Ups
50 Single Unders (or 20 Double Unders)
20 Deadlifts 95/65
250m Row
400m Run
20 V-Ups
50 Single Unders (or 20 Double Unders)
20 Deadlifts 95/65
200m Row
200m Run
20 V-Ups
50 Single Unders (or 20 Double Unders)
20 Deadlifts 95/65
150m Row
*20 Min Cap