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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Ring Dips (Increasing Ladder )

Every 2 minutes for 15 minutes (6 sets):

Ring Dip

Minute 0-2: Warm Up

Minute 2: 7 Ring Dips

Minute 4: 8 Ring Dips

Minute 6: 9 Ring Dips

Minute 8: 10 Ring Dips

Minute 10: 11 Ring Dips

Minute 12: AMRAP Ring Dips

RX+: As Written

RX: As Many Ring Dips as Possible. Make up remaining reps as Push Ups.

Sp: x2 Push Ups

Coaches Note: Score is total Ring Dips on Minute 12.

S2: Metcon (AMRAP – Reps)

12 Min EMOM

1 Min: :45 Max Calorie Row

2 Min: :45 Max KB Swing

3 Min: :45 Max Push Press

Rx+ : 70/53, 135/95

Rx: 53/35, 95/65

Sp: 35/26, 75/55

*Score is Total Reps + Calories.

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 25 Jumping Lunges

MIn 2: 40 Grasshoppers

Min 3: 20 Russian Twists

L2: Metcon (Time)

4 rounds

200m DB Farmers Carry

20 DB Front Raises

10 DB Front Squats

10 DB Up Downs (Hold Dumbbells, No Clap at top of Up Down)

Rx+: 20/15

Rx: 15/10

*20 Min Time Cap