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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Shoulder Press

Every minute for 12 minutes :

Odd: 5 Strict Press

Even: :30 Plank

*You will increase your Strict Press weight over the EMOM. Record the heaviest weight hit.

S2: Batman & Robin (AMRAP – Reps)

26 Minute AMRAP

In teams of 2

Partner A runs one 400M Sprint

Partner B does AMRAP Hang Power Cleans until A gets back.

Switch and repeat. (score is reps of hang power cleans) (Each person only runs once and C and J’s once)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

Burpee = 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Rx+: 155/105

Rx: 135/95

Sp: < or = 115/80

LIFE

L1: Metcon (No Measure)

Every minute for 12 minutes:

Min 1:12 Up Downs

Min 2: 12 DB Shoulder Press

Min 3: 12 Russian Sit Ups

L2: Simon & Garfunkel (AMRAP – Reps)

26 Minute AMRAP

In teams of 2

Partner A runs one 400M Sprint

Partner B does AMRAP Wall Balls until A gets back.

Switch and repeat. (score is reps of Walballs) (Each person only runs once and Wallballs once)

Partner A runs 400 M

Partner B does AMRAP Goblet Squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Single Unders

Switch and repeat. 10 Single Unders= 1 pt

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

Burpee = 1 pt

If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Rx: 20/14, 35/26

Sp: 14/10, 26/18

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