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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

S1: Handstand Push-ups (max set)

16 min EMOM

0-4 min hollow position work + tripod (think reach)

4-8 min shoulder taps and lowering to tripod while hollow

8-12 min: holding tripod and working on kipping

12-16 min: work toward a max unbroken set of kipping hspu

S2: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
RX: 45/35

SP: banded pull ups

L1: L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m plyometric lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

L2: Life – single under,arm circ,bj,vups,skirow (Time)

800m run or row

100 beaded jump rope

80 plate arm circles 5/2.5

60 box jumps/ step ups 20/16

40 v ups

20 cal ski rower

50 beaded jump rope

40 plate arm circles 5/2.5

30 box jumps/ step ups

20 v ups

10 cal ski rower

*23 min cap

AUX: AUX coaches choice (No Measure)

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