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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Strength Medley (AMRAP – Reps)

15 min EMOM

Min 1: 10 Total Single Arm DB Bent over Row

MIn 2: :20 Hollow Rocks

Min 3: AMRAP Strict Pull Ups

Rx+: Muscle Ups

Rx: Strict Pull-Ups

Sp: 10 Tempo Ring Rows (3 seconds up/3 seconds down)

*Score is total Muscle Ups/Pull-Ups/Ring Rows

S2: Sport – 10 min EMOM PC burp (Weight)

10 min EMOM

1 Power Clean

6 Burpees

Score = weight used

LIFE

L1: L1 – 16 min ham curl,row,delt,skier (No Measure)

16 min EMOM

Min 1: 12 Supine Hamstring Curl on Med Ball

Min 2: 15 Ring Row

Min 3: 20 Front Delt raise

Min 4: 60 skier jumps Move quickly cover some distance

Hamstring Curl Demo: https://www.youtube.com/watch?v=KK-8h0vSPq8

L2: Life – chipper (Time)

1000m Row

80 Russian KB Swings

70 Air Squats

60 Russian Twists

50 Double Taps

40 Lunges

30 Up Downs

20 DB Strict Press

1000m Row

Rx+ 35/26, 20/10

Rx: 26/18, 10/5

* Use KB for Russian KB Swings & Russian Twists.

**20 Min Time Cap.

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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