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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up E (No Measure)

10 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

SPORT

S1: Pull-ups (5-5-5-5-5)

Every other minute for 20 minutes :

Strict Pull Ups/Hollow Position

0-2 Review Hollow position

2 Min 5 Pull Ups

4 Min :30 Hollow hold or Hollow Rock

6 min 5 Pull Ups

8 min :45 Plank w/ alternating reach

10 min 5 Pull Ups

12 min :30 Hollow Hold or Hollow Rock

14 min 5 Pull Ups

16 min :45 Plank w/ alternating reach

18 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: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

200m Run

4 HSPU

8 T2B

Rx+: Strict HSPU

Rx: Kipping HSPU

Sp: DB Strict Press/V-Ups

LIFE

L1: Metcon (AMRAP – Reps)

10-20-30-20-10

Sit Ups

Cals on Assault Bike

Burpees

20 Min Cap

L2: Metcon (AMRAP – Reps)

3 Rounds

60 Seconds G2O w/ Plate 45/25

60 Seconds Renegade Rows 20/10

60 Seconds Goblet Squats 35/26

60 Seconds Rest

Score is total reps

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