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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up B (No Measure)

8 minute AMRAP

200m Row ~ 85% effort

10 GHD Hip Extension

30 Double Unders or 60 Single Unders

SPORT

S1: Metcon (No Measure)

EMOM x 15 minutes

Min 1: 5-10 Handstand Push Ups

Min 2: 15 GHD Sit Ups

Min 3: 20 meter Hollow Body Lid Drag (Denver – 20 Meter Bear Crawl)

If Kipping HSPU is easy, do strict.

S2: Metcon (Time)

3 Rounds

15 KBS

15 Hand Release Push Ups

50 Double Unders

RX+: 70/53

RX: 53/35

SPRINT: 35/26 + Sub Single Unders

LIFE

L1: Metcon (No Measure)

EMOM x 15 minutes

5 Ring Rows + 3 Dumbbell Man Makers

(1 man maker = push up + row + push up + row + squat clean thruster)

L2: Metcon (Time)

For time:

Row 1,000 meters

10 burpees over rower

Row 800 meters

8 burpees over rower

Row 600 meters

6 burpees over rower

… continue pattern down to 200 meters and 2 burpees over rower

Rest 2 minutes, then climb back up

Row 200 meters

2 burpees over rower

Row 400 meters

4 burpees over rower

Row 600 meters

6 burpees over rower

… continue pattern back up to 1,000 meters and 10 burpees over rower