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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Handstand Push-ups (Max Reps)

16 min EMOM

Focus: tripod position

0-5 min: technique

5 min: 3-5 kipping or strict

6 min: 10 hollow rocks

7 min: 3-5 kipping

8 min: 10 hollow rocks

9 min: 3-5 kipping

10 min: hollow rocks

11 min: 3-5 kipping

12 min: hollow rocks

13 min: Max effort in 1 minute

—–14 min Rest—–

15 min Max Hollow rocks in 1 min

Score=hspu

S2: Sport – DBOHS,Ballsitup,Russiankbs (Time)

3 rounds

10 DB single arm OHS 40/20

20 med ball sit ups 14/10

40 Russian KB swings (must be unbroken) 53/35

RX+: 50/30, 14/10, 70/44

RX: as written

SP: 30/15, 10/4, 44/18

L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)

16 min EMOM

Min 1: 24 DB snatch

Min 2: 15 GHD’s

Min 3: 20/15 cal row

Min 4: 40 half squats (90 deg up 3 inches)

6 week challenge: 16,12,12,25

L2: Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)

6 rounds

20 bicep curls 20/10lbs

20 KB sumo dl high pull 35/26

10 cal Ski rower (if no equipment use assault bike and go arm only.

20 grasshoppers

100 Split step jump rope

——25 min cap—— Scoring error rounds = minutes reps = seconds—————–

6 WEEK CHALLENGE: 4 rounds, 26/18lbs, regular jump rope or calf raises off 25lbs plate with 5lbs DB in hand and simulating wrist movement of jumping rope.

AUX: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch