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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Box Shoulder Stretch

SPORT

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

Strength

Every 2 minutes for 12 minutes (5 sets):

Pull Ups

Minute 0-2: Warm Up/Technique

Minute 2: 5 Strict Pull Ups

Minute 4: 5 Strict Pull Ups

Minute 6: 5 Strict Pull Ups

Minute 8: 5 Strict Pull Ups

Minute 10: 5 Strict Pull Ups

RX+: 2 Legless Rope Climbs (seated L-sit if you have them)

RX: Strict Pull Ups

Sp: Pull Up Negatives or Strict Ring Rows

7 Shoot throughs on parallettes between sets

S2: AMRAP PC T2B OHS (AMRAP – Reps)

7 min AMRAP

9 Power Cleans

6 T2B

3 OHS

2 Min Rest

5 Min AMRAP

6 Power Cleans

4 T2B

2 OHS

2 Min Rest

3 Min AMRAP

3 Power Cleans

2 T2B

1 OHS

RX+: 155/105

Rx: 115/75

SP: 95/65

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Sprint/:30 Rest Assault Bike/Row

With remaining time do the following…

AMRAP

20 Russian KB Swings

15 Box Dips

10 Burpee

*15 Minute Time Cap

L2: Metcon (Time)

800m Run

20 V-Ups

50 Single Unders (or 20 Double Unders)

20 Deadlifts 95/65

250m Row

400m Run

20 V-Ups

50 Single Unders (or 20 Double Unders)

20 Deadlifts 95/65

200m Row

200m Run

20 V-Ups

50 Single Unders (or 20 Double Unders)

20 Deadlifts 95/65

150m Row

*20 Min Cap

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