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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: Weighted Pull-ups (5×5)

Every other minute for 12 minutes :

Strict Pull Ups/Hollow Position

0-2 Review Hollow position

2 Min 5 Pull Ups

3 Min :30 Hollow hold or Hollow Rock

4 min 5 Pull Ups

5 min :30 Plank w/ alternating reach

6 min 5 Pull Ups

7 min :30 Hollow Hold or Hollow Rock

8 min 5 Pull Ups

9 min :30 Plank w/ alternating reach

10 min 5 Pull Ups

Rx+: weighted strict/strict L-sit, w/ 3 sec pause at top

Rx: Strict w/ 3 sec pause at the top

Sp: Strict Ring Rows w/ 3 sec pause at top

S2: 10 min AMRAP (AMRAP – Rounds and Reps)

AMRAP 10 min

200m Run or row 250

4 HSPU

8 T2B

Rx+: Strict HSPU

Rx: Kipping HSPU

Sp: DB Strict Press/V-Ups

LIFE

L1: Metcon (Time)

10-20-20-10

Hip outs

Cals on Assault Bike

stick jumps

L2: Metcon (Time)

4 Rounds

15 G2O w/ Plate 45/25

15 Seconds Renegade Rows 20/10

15 Single arm DB clean and jerk 20/10

30 Seconds Rest

Aux: aux – bicep (No Measure)

3×20 bicep curls

4 min sit on feet. keep ankles underneath.