Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
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: Ring Dips (Increasing Ladder )
Every 2 minutes for 15 minutes (6 sets):
Ring Dip
Minute 0-2: Warm Up
Minute 2: 7 Ring Dips
Minute 4: 8 Ring Dips
Minute 6: 9 Ring Dips
Minute 8: 10 Ring Dips
Minute 10: 11 Ring Dips
Minute 12: AMRAP Ring Dips
RX+: As Written
RX: As Many Ring Dips as Possible. Make up remaining reps as Push Ups.
Sp: x2 Push Ups
Coaches Note: Score is total Ring Dips on Minute 12.
S2: Metcon (AMRAP – Reps)
12 Min EMOM
1 Min: :45 Max Calorie Row
2 Min: :45 Max KB Swing
3 Min: :45 Max Push Press
Rx+ : 70/53, 135/95
Rx: 53/35, 95/65
Sp: 35/26, 75/55
*Score is Total Reps + Calories.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 25 Jumping Lunges
MIn 2: 40 Grasshoppers
Min 3: 20 Russian Twists
L2: Metcon (Time)
4 rounds
200m DB Farmers Carry
20 DB Front Raises
10 DB Front Squats
10 DB Up Downs (Hold Dumbbells, No Clap at top of Up Down)
Rx+: 20/15
Rx: 15/10
*20 Min Time Cap