Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
400 meter run, then:
3 rounds
3 wall walks
5 kipping swings on pull up bar
5 broad jumps
SPORT
S1: Metcon (No Measure)
Every minute for 12 minutes (6 sets)
Even: 3 Pull Up + 2 Chest to Bar Pull Up + 1 Bar Muscle Up
Odd: :30 Nose to Wall Handstand Hold
Try to complete the gymnastics complex without dropping off the bar or losing your kip.
RX+: As written
Rx: 3 Pull Ups + 2 Chest to Bar + 1 Toe to Bar
SP: Max Reps Unbroken Pull Up
S2: Metcon (Time)
3 rounds
400 Meter Run
7 Muscle Ups
5 Deadlifts
RX+: 7/5 Muscle Up, 315/210
RX: 5/3 Muscle Up, 275/180
SP: Pull Ups, Deadlift @ 70% 1RM
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets)
Min 1: Max Reps Ring Row, slow and controlled
Min 2: :45 Plank Hold
Min 3: Max Reps Push Ups
L2: Metcon (Time)
2 rounds
800 Meter Row
5 Wall Walks
30 Goblet Squats, Yellow/Blue