Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Scap Sability/Core (No Measure)
800m Run
2 Rounds
10 Face Pulls Red/Orange
10 Hollow Rocks
10 Superman Reach and Pull
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 (AMRAP – Reps)
2 Rounds
2 min ME Row for Cals
1 min Rest
2 min ME KB Swings
1 min Rest
2 min ME Row for Cals
1 min Rest
2 min ME Wall Balls
1 min Rest
*score is total reps plus calories
Rx+: 70/53, 20/14
Rx: 53/35, 20/14
SP: 35/26, 14/10
LIFE
L1: Metcon (No Measure)
EMOM x 12 Minutes (4 sets)
Min 1: 10 Man Makers
Min 2: 20 Russian KB Swing
Min 3: 25 Sit Ups
L2: Metcon (AMRAP – Reps)
For time:
AMRAP 6 min
20 KB Deadlifts
50 Single Unders
*Rest 2 Minutes
AMRAP 6 min
200m Run
20 Empty Barbell Thrusters
20 Flutter Kicks
*Rest 2 Minutes
AMRAP 6 min
20 sit-ups
20 Air Squats
*score is total reps from all rounds
Rx+: 70/53
Rx: 53/35
Sp: 35/26