Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
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
SPORT
S1: Metcon (Time)
Part 1
Row 1,500 meters as fast as possible switching every 250 meters.
Partner who is not rowing will be holding 2 KBs in the front rack position.
Note: KBs are not allowed to touch the ground, or there is a 20 burpee penalty for both partners paid on the spot.
Rx: 70/53#
Rx: 53/35#
Sp: 35/26#
Rest 5:00
Part 2
50-40-30-20-10 reps of each:
Ab Mat Sit Up
Burpee
Double Unders
Complete 3 stair runs as a team after each round.
Partition reps however you see fit.
Rx+: GHD Sit Ups
Rx: As written
Sprint: Sprawls + Single Unders
LIFE
Metcon (Time)
Part 1
Row 1,500 meters as fast as possible switching every 250 meters.
Partner who is not rowing will be holding 2 KBs in the front rack position.
Note: KBs are not allowed to touch the ground, or there is a 20 burpee penalty for both partners paid on the spot.
Rx: 70/53#
Rx: 53/35#
Sp: 35/26#
Rest 5:00
Part 2
50-40-30-20-10 reps of each:
Ab Mat Sit Up
Burpee
Double Unders
Complete 3 stair runs as a team after each round.
Partition reps however you see fit.
Rx+: GHD Sit Ups
Rx: As written
Sprint: Sprawls + Single Unders