Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Achilles (No Measure)
400 run/row
3 rounds
50 single unders
10 toe touches
10 scap pull ups
10 ring rows
SPORT
S1: Muscle up (no score)
18 min
0-3 min Warm up ring specific
4-5 min pull backs small rings
6-7 min pull back + hollow tall rings
8-9 min push forward and reach tall rings
10-11 min push and reach + pull and hollow tall straps
12-13 min rotation over small straps
14-18 min spotted muscle ups
No score
Sport – Galo (Time)
500 double unders for time.
Every time you break do 10 push ups
RX+ as written (Link 20+) 20 push ups
RX: 250 DU (link 5-20’s)
SP: 75 DU (link less than 5)
LIFE
L1: L1 – 18 min shuttles (No Measure)
18 min EMOM
Min 1: 4 shuttle sprints 20m
Min 2: 1 walking DB OH lunge 20m
Min 3: bear crawl 20m + side shuffle 20m of eachx2
L2: Life – 15 min AMRAP shoulders…. (AMRAP – Rounds and Reps)
15 min AMRAP
100 plate arm circles 5/2.5
400m run
100 beaded single unders
200m run holding med ball OH 10/6
AUX: AUX coaches choice (No Measure)
Kids Strength/Skill
K1: Back Squat (5 x10)
Back Squat
5 sets of 10
Start light, work up to heavy set. Little kids use Goblet squats
Kids WOD
K2: Metcon (Time)
Type the details of the metcon
4 rounds:
2 field sprint (down and back) or 300 meter row
15 Kettlebell swings
10 burpees