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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Muscle-ups

Strength Medley

Every minute for 15 minutes (5 sets):

Min 1: 10 Total Single Arm DB Bent over Row 70/50

MIn 2: :30 Hollow Rocks

Min 3: AMRAP Strict Pull Ups

Rx+: Muscle Ups

Rx: Strict Pull-Ups

Sp: 10 Tempo Ring Rows (3 seconds up/3 seconds down)

*Score is largest unbroken set of Muscle Ups/Pull-Ups/Ring Rows

S2: Metcon (Time)

3 Rounds:

400 Meter Row

21 KBS

12 Pull ups

Rx+: 70/53

Rx: 53/35

Sp: 35/26

LIFE

L1: Metcon (No Measure)

Every 2 minutes for 16 minutes

10 Cal Assault Bike/Row/Ski Erg

15 Jumping Squats

Max Time Plank

L2: Metcon (Time)

400m Run

Then…

5 Rounds

10 Ring Rows

15 Wall Balls

30 Russian Twists w/ Med Ball 14/10

Then…

400m Run

*16 Min Cap