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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

pull up + shoulder (No Measure)

500 row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

SPORT

S1: Rope Climb

14 min EMOM Rope Climbs (5 rounds)

0-4 min technique on foot lock

Odd 2-3 rope climbs

Even: 10 hollow rocks

SP:foot lock + stand up x 3

S2: Half Wood (Time)

3 Rounds for time of:

400m Run/row

10 Burpee Box Jumps, 24″

10 Sumo-Deadlift High-Pull. 95#

10 Thrusters, 95#

Rest 1 Minute

RX+115/75

RX as written

SP 75/55

LIFE

L1: Metcon (Calories)

14 in EMOM (3 rounds)

1 min: 8/6 Arm only assault bike

2 min: 80 flutter kicks

3 min: 10 Push up + knee tuck (one each leg per push up)

4 min: 16 weighted jumping lunges 10/5

12-14 min: max cal row

Score = row

https://www.youtube.com/watch?v=NaH7YeSE0A4

L2: L2 (Time)

4 Rounds

12, 4 count bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run

*18 Min Cap
Last done 9/17

Aux WOD

Aux: GHR + Childs pose (No Measure)

5×5 GHR

3 min spent in Child’s pose

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