Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
warm up – Upper #5 (No Measure)
2-300m Row/Run
2 Rounds:
8 Band. Pull-Apart
4 Band Pass Thrus
12 Crunches
4 Up Downs
—–then—-
2-300m Row/Run”
S1: S1 – Gymnastics Fridays Week 1 of 10 (No Measure)
Min – 0-8 Pull up/muscle up skill work
Min 8-16 coaches choice (Even/odd EMOM) with Pull up
Good day for Life to try sport.
S2: Sport – 32 fun! (Time)
Focus: Leg endurance. Barbell weight should be VERY LIGHT.
For Time:
32 Pull ups
32 Front squats
32 Hand release push ups
32 Front squats
32 GHD sit ups
32 snatch
32 Front Squats
RX+:95/65
RX: 75/45
SP: 45/25 ring rows
20 min cap
L1: L1 – spin class challenge class (No Measure)
16 min EMOM
Min 1:50 strokes per minute (short pulls)
Min 2: 30 strokes/min straight legs (not locked out)
MIn 3: 60 sec arm only assault bike
Min 4: 200m run
*After every 10 calories get off and do 20 mountain climbers
MOVE: Min 4 rest each round
L2: Life – 20 min AMRAP DBS,Situp,Ringrow,run (Time)
Focus: Keep shoulders BACK for bent over row. Find a pace you can hold for 15 minutes and push the last 5 minutes.
20 minute AMRAP:
20 Air Squats
15 situps
10 Bent over row (20/10)
Every 3 minutes you must run or row 200m. Score = Total Reps
*Start where you left off*
RX: as written
SP: 15/5lbs
MOVE: SP weight every 4 min rest 1 min.
AUX: AUX – Plank Crunch (No Measure)
6min EMOM:
Odd: :30 Plank (on elbows)
Even: 20 Crunches