In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm-up

400 meter run, then:

3 rounds

3 wall walks

5 kipping swings on pull up bar

5 broad jumps

SPORT

S1: Metcon (No Measure)

Every minute for 12 minutes (6 sets)

Even: 3 Pull Up + 2 Chest to Bar Pull Up + 1 Bar Muscle Up

Odd: :30 Nose to Wall Handstand Hold

Try to complete the gymnastics complex without dropping off the bar or losing your kip.

RX+: As written

Rx: 3 Pull Ups + 2 Chest to Bar + 1 Toe to Bar

SP: Max Reps Unbroken Pull Up

S2: Metcon (Time)

3 rounds

400 Meter Run

7 Muscle Ups

5 Deadlifts

RX+: 7/5 Muscle Up, 315/210

RX: 5/3 Muscle Up, 275/180

SP: Pull Ups, Deadlift @ 70% 1RM

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets)

Min 1: Max Reps Ring Row, slow and controlled

Min 2: :45 Plank Hold

Min 3: Max Reps Push Ups

L2: Metcon (Time)

2 rounds

800 Meter Row

5 Wall Walks

30 Goblet Squats, Yellow/Blue