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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1: S1 – HS + strict pull ups (AMRAP – Reps)

16 min EMOM

Min 0-12 HS work (hollow on wall, tripod at bottom, free standing)

Min 12: Max strict pull ups

Min 13: Max strict Pull ups

Min 14: Max strict pull ups

Min 15: Max strict Pull ups

True max each time. Yes you will drop off. Band as needed.

Score = total pull ups

S2: Sport-5x3minAMRAP (Time)

5 Rounds On The 3 Minute:

300m row

10 v ups

In the Remaining Time Power Clean & Jerk 135/95

*Score is total number of Power Clean & Jerk

Rx+: As Written

Rx: 115/80

Sp: Less Than or Equal to 95/65

L1: L1-16 min EMOM (No Measure)

16 min EMOM:

Min 1: 60 sec low plank (on elbows)

Min 2: 30 DB thrusters

Min 3: :60 wall sit

Min 4: 15 burpees

L2: Short Life (Time)

5 rounds

10 GHD sit ups

16 box step ups + knee lift at top 24/20″

16 DB push Press 20/10


300m row

21 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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