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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: Metcon (Time)

Part 1

Row 1,500 meters as fast as possible switching every 250 meters.

Partner who is not rowing will be holding 2 KBs in the front rack position.

Note: KBs are not allowed to touch the ground, or there is a 20 burpee penalty for both partners paid on the spot.

Rx: 70/53#

Rx: 53/35#

Sp: 35/26#

Rest 5:00

Part 2

50-40-30-20-10 reps of each:

Ab Mat Sit Up

Burpee

Double Unders

Complete 3 stair runs as a team after each round.

Partition reps however you see fit.

Rx+: GHD Sit Ups

Rx: As written

Sprint: Sprawls + Single Unders

LIFE

Metcon (Time)

Part 1

Row 1,500 meters as fast as possible switching every 250 meters.

Partner who is not rowing will be holding 2 KBs in the front rack position.

Note: KBs are not allowed to touch the ground, or there is a 20 burpee penalty for both partners paid on the spot.

Rx: 70/53#

Rx: 53/35#

Sp: 35/26#

Rest 5:00

Part 2

50-40-30-20-10 reps of each:

Ab Mat Sit Up

Burpee

Double Unders

Complete 3 stair runs as a team after each round.

Partition reps however you see fit.

Rx+: GHD Sit Ups

Rx: As written

Sprint: Sprawls + Single Unders

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