Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Muscle-ups
Strength Medley
Every minute for 15 minutes (5 sets):
Min 1: 10 Total Single Arm DB Bent over Row 70/50
MIn 2: :30 Hollow Rocks
Min 3: AMRAP Strict Pull Ups
Rx+: Muscle Ups
Rx: Strict Pull-Ups
Sp: 10 Tempo Ring Rows (3 seconds up/3 seconds down)
*Score is largest unbroken set of Muscle Ups/Pull-Ups/Ring Rows
S2: Metcon (Time)
3 Rounds:
400 Meter Row
21 KBS
12 Pull ups
Rx+: 70/53
Rx: 53/35
Sp: 35/26
LIFE
L1: Metcon (No Measure)
Every 2 minutes for 16 minutes
10 Cal Assault Bike/Row/Ski Erg
15 Jumping Squats
Max Time Plank
L2: Metcon (Time)
400m Run
Then…
5 Rounds
10 Ring Rows
15 Wall Balls
30 Russian Twists w/ Med Ball 14/10
Then…
400m Run
*16 Min Cap