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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Weighted Step-ups (2RM)

18 min EMOM 20/16″

0-2 warm up

Min 2: 8 reps total

Min 3: 4 reps

Min 4: 4 reps

Min 6: 2 reps

Min 8: 2 reps

Min 10: 2 RM

—–Transition——-

Min 12: 10 Stone to shoulder or box

Min 14: 6 stone to shoulder or box

MIn 16: 4 stone to shoulder or box

Min: 18 2 stone to shoulder or box

https://www.youtube.com/watch?v=rhIQdy7vZFc

S2: Sport – 2x3minAMRAP (Time)

3 min AMRAP

30 air squats

10 pull ups

rest 2 min

3 min AMRAP

15 DB Hang clean

5 DB up downs

RX+:50/30 3 muscle ups

RX: 40/20 as written

SP: 30/15 ring rows

SCORE = TOTAL REPS

LIFE

L1: Life- 18 min emom (No Measure)

18 min EMOM (6 rounds)

Min 1: 14/10 assault bike

Min 2: 1 min wall sit

Min 3: 12 russian sit ups with DB

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.