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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Pull-ups

EMOM x 15 minutes (5 sets)

Min 1: 3 Weighted Chin Ups as heavy as possible

Min 2: :20 L-Sit on Paralletes

Min 3: 3 Wall Walks

S2: Metcon (Time)

21-15-9

Wall Balls,

KB Swings

Toes To Bar

Rx+: 20/14, 70/53

Rx: 20/14, 53/35

Sp: 14/10, 35/26

LIFE

L1: Metcon (No Measure)

15 minute Clock

Min 1-8: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.

Min 8-15: Bear Crawl the length of the gym; Sprint back. EMOM stop where you are and do 5 push ups.

* Continue the lunge/sprint and bear crawl/sprint throughout the running clock, only pausing to do your on the minute movements.

L2: Metcon (Time)

3 rounds

20 KB swings 35/26

20 single arm KB row Alternating

20 Single leg KB deadlift

300m Row

Then

40 burpee cash out

20 min time cap.

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