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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1 – Muscle ups (No Measure)

16 min EMOM

Min 0-10: muscle up technique (Hollow rocks/arches, kipping, transitions over low rings, kipping with pull back, etc)

Min 10: 5 barbell bent over row

Min 11: 5 barbell bent over row

Min 12: 5 barbell bent over row

Min 13: 5 barbell bent over row

Min 14: 5 barbell bent over row

Min 15: 5 barbell bent over row

S2: Sport – row + progress (Time)

800m row

4 rounds

4 shoulder to overhead

6 Snatches

8 Front Squats

10 TTB

RX+:115/75lbs

RX: 95/55lbs

SP: 75/35lbs

6 Week Challenge: Empty Bar

L1: L1- EMOM 16 glute & abs (No Measure)

16 min EMOM

Min 1: 20m banded side step

Min 2: 30 Med ball russian twist 14/10

Min 3: 120 high knees

Min 4: 80 flutter kicks

L2: Life – delt raise,leg ext, Db step up, row (Time)

5,10,15,20,25,30

– Front + side delt raise = 1 15/10lbs

– medball leg ext 10/4lbs (squeeze med ball between legs and extend while lying on back with abmat)

– DB step up + shoulder press 24/20″

– cal row

RX: as written

SP: 10/5lbs 2016″

25 min cap

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press