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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

L1 – 13 EMOM backext,splitsq,plank (AMRAP – Reps)

13 min EMOM (4 rounds)

1 min: 15 back extensions on GHD

2 min: 20 Split squats

3 min: 50 side plank 25 each side

—–Then rest 1 min—–

400m run

L2: Life – WB,row,slam (No Measure)

46-36-26

Split stance WB

ring rows

ball slam 20/10

Between rounds 1 min double OH DB hold 30/15

S1: Muscle-ups (1)

18 min

0-3 min Warm up ring specific

4-5 min pull backs small rings

6-7 min pull back + hollow tall rings

8-9 min push forward and reach tall rings

10-11 min push and reach + pull and hollow tall straps

12-13 min rotation over small straps

14-18 min spotted muscle ups

No score

S2: Sport – pull up,row (Time)

50 pull ups

30/25 cal row

RX+: 12 muscle ups

RX: as written

SP: 30 banded pull ups + 20 kips

6 min cap

AUX: AUX coaches choice (No Measure)

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