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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

10 push ups

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 – run mu hang clean (Time)

1200 run

2 rounds

38/25 cal row

21 hang cleans 135/85

10 pull ups

RX+:185/125 sub 4 muscles ups

RX: 135/85

SP: 95/45 banded pull ups or ring rows

L1: L1 – 16 min flutter, sprint, thrust,side lunge (No Measure)

16 min EMOM

Min 1: 80 Flutter Kicks (4 Count)

MIn 2: 3 Shuttle Sprints (Half Gym & Full Gym = 1)

Min 3: 20 Double KB Front squats 26/18lbs

Min 4: 30 Lateral Side to Side Lunges

RX: As written

SP: 18/10lbs

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

L2: Life 10 min AMRAP + 8 min AMRAP (AMRAP – Reps)

10 min AMRAP

10 KB deadlift

8 DB thrusters 20/10lbs

6 Broad jumps

4 burpees

2 push ups

—-1 min rest—-

8 min AMRAP

20 Wallballs 14/10

20 hanging knee tucks

400m run

Score = total reps

AUX: aux – row (No Measure)

1500m row at 70%