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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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pull up + shoulder (No Measure)

500 row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1 – Kipping drills + pull ups (No Measure)

16 min EMOM

Min 0-8 kipping drills

Min 8: 10 strict pull ups (band if needed)

Min 10: 10 strict pull ups (band if needed)

Min 12: 10 strict pull ups (band if needed)

Min 14: 10 strict pull ups (band if needed)

S2: Sport – DBsnatch,DL,PU (Time)

6 rounds

4 DB hang clean

8 deadlifts

12 pull ups

200m run

RX+: 70/40 315/225

RX: 50/30 225/155

SP: 40/20 185/125

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

50 jump rope alt stagger step

40 mountain climbers

30 high knees (high knee + high knee + jump) every rep counts

20 Jane Fondas

400m run

6 WK: stagger jump/step without jump rope if needed.

20 min cap

L1: L1- 16 min,halo,woodchops,abwheel,crunches (No Measure)

16 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

6 week: SP weight

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156700592095207/?type=2&theater

AUX: AUX – Child’s pose (No Measure)

3 min Child’s pose