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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Pull up A (No Measure)

400 Run

6 min AMRAP

10 scap pull ups

8 ring rows

10 toe touches

:30 plank on one leg

SPORT

S1: 50 Strict pull ups (Time)

Kevin’s 50th Birthday Workout

50 strict pull ups for time

RX+: chest to bar

RX: chin over

SP: banded (write color of band/s in notes.)
8 min cap

S2: Toes-To-Bar

Begin this 3 min after Pull ups

7 min EMOM

Min 1: 20 Hollow rocks

Min 2: 15 v ups trying to maintain hollow. If lose hollow don’t touch toes.

Min 3: 10-20 kips working on keeping hollow

Min 4: 10-15 kipping knee to 90 deg or knee to elbow

Min 5: 10-15 TTB if can’t keep swing stay with knee to 90 deg or knee to elbow.

Min 6: Repeat

https://www.youtube.com/watch?v=i2Chch0gjz8

Watch from :24-1:14

S3: Metcon (Time)

Kinda like “Fran”

21-15-9

DB Thrusters

Hang Power Cleans

RX+: 50/30, 155/105

RX: 40/20, 135/95

SP: 30/10, 95/65

LIFE

L1: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

800m Run

20 back extension on GHD

20 WB thrusters (Don’t throw ball) 20/14

80 mountain climbers

L2: Metcon (No Measure)

16 min EMOM

Coaches: Spend time working with Life on movement technique/positions

Min 1: 8 air squats w/5 sec hold at bottom

Min 2: :45 sec row

Min 3: 15 DB Push Press

Min 4: 15 abmat sit ups