Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
SPORT
S1: Shoulder Press
Every minute for 12 minutes :
Odd: 5 Strict Press
Even: :30 Plank
*You will increase your Strict Press weight over the EMOM. Record the heaviest weight hit.
S2: Batman & Robin (AMRAP – Reps)
26 Minute AMRAP
In teams of 2
Partner A runs one 400M Sprint
Partner B does AMRAP Hang Power Cleans until A gets back.
Switch and repeat. (score is reps of hang power cleans) (Each person only runs once and C and J’s once)
Partner A runs 400 M
Partner B does AMRAP Back squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat. 10 Double Unders= 1 pt
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Burpee = 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
Rx+: 155/105
Rx: 135/95
Sp: < or = 115/80
LIFE
L1: Metcon (No Measure)
Every minute for 12 minutes:
Min 1:12 Up Downs
Min 2: 12 DB Shoulder Press
Min 3: 12 Russian Sit Ups
L2: Simon & Garfunkel (AMRAP – Reps)
26 Minute AMRAP
In teams of 2
Partner A runs one 400M Sprint
Partner B does AMRAP Wall Balls until A gets back.
Switch and repeat. (score is reps of Walballs) (Each person only runs once and Wallballs once)
Partner A runs 400 M
Partner B does AMRAP Goblet Squats from floor until A returns.
Switch and repeat.
Again, each person only runs once and squats once. Each back squat = 1 pt
Partner A runs 400 M
Partner B does AMRAP Single Unders
Switch and repeat. 10 Single Unders= 1 pt
Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
Burpee = 1 pt
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.
Rx: 20/14, 35/26
Sp: 14/10, 26/18