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Project Rise Fitness Denver, Project Rise Fitness Stapleton – 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 – Bench + tricep (Weight)

16 min EMOM

Min 0-4: Bench technique

Min 4: 5 reps

Min 6: 3 reps

Min 8: 3 reps

Min 10: 3 reps

Min 12: 3 reps

Min 14: 3 reps

Work up to a max for the day

Between sets do :45 DB hold in farmers carry position

S2: Sport -chest to bar up down thrust (Time)

3 rounds

10 Chest to bar pull ups

20 up downs

30 DB thrusters 30/20lbs

400m run or row

RX+: as written

RX: 20/10lbs, chin over pull ups

SP: 15/5lbs ring rows

L1 – 16 min shuttle, plyo,side shuf, banded side step (No Measure)

16 min EMOM

Min 1: 1x20m banded side step

MIn 2: 2x20m lunges

MIn 3: 3x 20m side shuffle

Min 4: 4 x 20m shuttle sprint

JUST MOVE: rest on min 3

L2: Life 2k row plus other stuff (Time)

2 rounds

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 2000m rowing. You can row at any point but must follow the order listed above otherwise

Put small metal plate under bumper for up downs to avoid smashing fingers.

23 min cap

JUST MOVE: 1 round 1 k row

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold