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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

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

Sport – lunge ttb row (Time)

Happy birthday Jamie she is not sure what age she is…

https://youtu.be/9zoVRKfQ7wE?t=3s

For time

33 Front Rack Lunges 53/44lbs (2 kb’s)

32 Toes-to-bar

2 log clean and jerk (write weight in notes)

800m row or run

32 Front Rack Lunges

33 Toes-to-bar

2 log clean and jerk (right weight in notes)

Rx+:as written

RX: 35/18lbs

SP: 26/10lbs

CHANGE: 3 rounds to 32/33 reps
Not actually Jamie’s birthday.

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

RX: as written

JUST MOVE: 1/2 reps

L2: Life – 5 rounds run, hold,mtclim (Time)

5 rounds

400m run or 500 row

:30 DB delt hold 10/5lbs

25 air squats

40 bicycle crunches

RX: as written

SP: 10/5lbs

JUST MOVE: 3 rounds

23 min cap

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

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