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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs w/ band

10 KB Swings

SPORT

S1: Weighted Pull-ups (4×5)

14 min EMOM

Focus: squeezing glutes through reaching feet back toward wall in kip

Min 0-7 min Muscle up or kipping Pull up practice. Try to get in 20-30 reps during this time of the movement

Min 7: 5 weighted pull ups or strict MU

Min 9: 5 weighted pull ups or strict MU

Min 11: 5 weighted pull ups or strict MU

Min 13: 5 weighted pull ups or strict MU

S2: 8 round SCT + DB step overs (Time)

8 rounds

2 squat clean thrusters

4 DB step ups 20″/16″

6 deadlifts

8 burpees

RX+ 155/105 50/40

RX 125/85 40/30

SP 95/65 30/20

LIFE

L1: Metcon (No Measure)

14 Min Total Work

0-12 Min Continuous Assault Bike

At the top of every

Odd Min: 25 side crunches

Even Min: 60 mountain climbers

12-14 Min Max V Ups

L2: 2 rounds 20,40,60,80 (Time)

2 rounds

20 DB two arm thrusters 20/10

40 DB step ups 24″/20″

60 up down DB deadlifts (up down holding DB’s)

80 hip taps

24 min cap

Aux WOD

aux: Metcon (No Measure)

4 min foam roll back and hamstrings