Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Pistols
Strict Pull Up/Pistol
Every 2 minutes for 18 minutes (6 sets):
Focus: Using the same mechanics for the pistol as you do the squat. Butt back, knees out.
Every 2 minutes for 16 minutes (6 sets):
Minute 0-5: Pistol Instruction. (Work pistol w/ plate, pistol to box, Pistol w/ Bands, Pistol W/ Rings, Pistol)
Minute 5: 3 Strict Pull Ups & 3 Pistols/Leg
Minute 7: 3 Strict Pull Ups & 3 Pistols/Leg
Minute 9: 3 Strict Pull Ups & 3 Pistols/Leg
Minute 11: 4 Strict Pull Ups & 4 Pistols/Leg
Minute 13: 4 Strict Pull Ups & 4 Pistols/Leg
Minute 15: 5 Strict Pull Ups & 5 Pistols/Leg (AMRAP for RX+)
Rx+: As Written
Rx: Strict Pull Ups/ Pistols with a plate held in front of you.
Sp: Negatives/Pistols to a Box or Bench
There is no score today for RX and SP. If you did RX+ your score is the amount of pistols you completed in the last round on minute 15.
S2: Twisted Sister (Time)
5 Rounds:
10 1-arm DB Snatch,
20 Cal Row
RX+: 70/50
Rx: 50/40
Sp: 40/30
LIFE
L1: Metcon (No Measure)
Strength
Part A) Row 500m, Run 400, Assault Bike 1.5 Miles
*There is no rest. When one is completed you immediately go to the next
Part B)
With the remainder of the 18 Minutes you will complete the following AMRAP….
10 Wall Balls
20 KB Swings
40 Single Unders
L2: Metcon (Calories)
Every 2 minutes for 16 minutes (9 sets)
Max Calories in :30 Assault Bike/Row/Ski Erg
15 Jumping Squats
Max Time Plank (remainder of two minutes)
*Score is Max Calories.
CORE
C1: Metcon (Time)
For Time:
60 GHD Sit-Ups