Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Upper Body/Core Stability (No Measure)
2 Min Row
Then..
3 Rounds
10 Face Pulls Red/Orange
5 Scap Pull Ups
:45 Plank (Alternating Elevation of Right & left leg and arm)
SPORT
S1: Inverted Body Weight Row
Every other minute for 12 minutes :
Inverted Body Weight Row/Hollow Position
0-2 Review Hollow position/set up
2 Min 5 Inverted Body Weight Row
then :30 Hollow hold or Hollow Rock
4 min 5 Inverted Body Weight Row
then :45 Plank w/ alternating reach
6 min 5 Inverted Body Weight Row
then :30 Hollow Hold or Hollow Rock
8 min 5 Inverted Body Weight Row
then :45 Plank w/ alternating reach
10 min 5 Inverted Body Weight Row
then no core
https://www.youtube.com/watch?v=6AptmglPQ30
Rx+: feet elevated, 3 sec pause at top (feet elevated to same height as bar)
Rx: inverted body weight rows
Sp: ring rows
S2: Metcon (Time)
For Time
400m Run
15 T2B Pull Ups
1000m Row
15 T2B Pull Ups
400m Run
Rx+: 15 Muscle Ups
Rx: as written
SP: 15 jumping pull ups then 15 v-ups
Movement is performed as one T2B then one pull up=1 rep.
If you have MU, do them. Scale to a number that will take you no more than 4 minutes to complete for each set.
LIFE
L1: Metcon (No Measure)
12 minute Clock
Min 1-6: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.
Min 6-12: Assault Bike/Row For Cals. EMOM hop off and do 5 push ups.
* Continue the lunge/sprint throughout the running clock, only pausing to do your on the minute movements.
L2: Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP
200m Run
30 Air Squats
30 Sit ups
30 Russian KB Swings
Rx:20/16
Sp: 16/12