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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Pull up (No Measure)

500m row/run

5 min AMRAP

10 scap pull ups

10 kip swings

5 down dog to up dog

5 banded squats

SPORT

S1: Weighted Pull-ups (5 strict)

12 min EMOM

0-3 min: warm up

3 min: 5 strict weighted pull up

4 min: 5 kipping (c2b if possible)

5 min: 5 strict weighted

6 min: 5 kipping

7 min: 5 strict weighted

8 min: 5 kipping

9 min: 5 strict weighted

10 min: 5 kipping

11 min 5 strict weighted

S2: Sport-10minAMRAP4,8,12 (AMRAP – Rounds and Reps)

10 min AMRAP 4,8,12,16,20…etc

Sumo Deadlift 155/105

Single arm OH KB lunge 53/35

V ups

RX+: 185/115 70/44

RX: as written

SP: 115/75, 44/26

LIFE

L1: L1-14EMOM (No Measure)

14 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 leg only assault

3 min: 12 push ups

12-14 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

L2: Life-14min AMRAP (AMRAP – Rounds and Reps)

14 min AMRAP

50 high knee runs (must get knee as close to chest as possible)

40 skier jumps 6/4ft

30 box jumps (land at top of box on one leg) 16/12

20 weighted jumping jax 5/2.5

10 DB ground to OH 2 arm 30/15

AUX: Metcon (No Measure)

4 min EMOM

8 single leg step ups (keep hips 100% tucked in) 16/12″

2 min each side

https://youtu.be/Dde27yFnJQ8?t=1m24s

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