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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Inverted Body Weight Row

Every other minute for 12 minutes :

Inverted Body Weight Row/Hollow Position

0-2 Review Hollow position/set up

2 Min 5 Inverted Body Weight Row

then :30 Hollow hold or Hollow Rock

4 min 5 Inverted Body Weight Row

then :45 Plank w/ alternating reach

6 min 5 Inverted Body Weight Row

then :30 Hollow Hold or Hollow Rock

8 min 5 Inverted Body Weight Row

then :45 Plank w/ alternating reach

10 min 5 Inverted Body Weight Row

then no core

https://www.youtube.com/watch?v=6AptmglPQ30

Rx+: feet elevated, 3 sec pause at top (feet elevated to same height as bar)

Rx: inverted body weight rows

Sp: ring rows

S2: Metcon (Time)

For Time

400m Run

15 T2B Pull Ups

1000m Row

15 T2B Pull Ups

400m Run

Rx+: 15 Muscle Ups

Rx: as written

SP: 15 jumping pull ups then 15 v-ups

Movement is performed as one T2B then one pull up=1 rep.

If you have MU, do them. Scale to a number that will take you no more than 4 minutes to complete for each set.

LIFE

L1: Metcon (No Measure)

12 minute Clock

Min 1-6: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.

Min 6-12: Assault Bike/Row For Cals. EMOM hop off and do 5 push ups.

* Continue the lunge/sprint throughout the running clock, only pausing to do your on the minute movements.

L2: Metcon (AMRAP – Rounds and Reps)

16 minute AMRAP

200m Run

30 Air Squats

30 Sit ups

30 Russian KB Swings

Rx:20/16

Sp: 16/12

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