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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: Handstand Push-ups (AMRAP)

12 Min EMOM

Focus: Weight pulled fully into Chest. Scap 100% retracted.

Min 0 -2 : Warm Up

Min 2: 5 Single Arm Bent Over Row

Min 3: AMRAP Handstand Push Ups

Min 4: 5 Single Arm Bent Over Row

Min 5: AMRAP Handstand Push Ups

Min 6: 5 Single Arm Bent Over Row

Min 7: AMRAP Handstand Push Ups

Min 8: 5 Single Arm Bent Over Row

Min 9: AMRAP Handstand Push Ups

Min 10: 5 Single Arm Bent Over Row

Min 11: AMRAP Handstand Push Ups

*Score is total Handstand Push Ups.

Rx+: 100/70, As Written

Rx: 70/50, 3-5 Handstand Push Ups

Sp: 50/30, Wall walk into 30 count Handstand Hold Facing wall.

S2: Metcon (Time)

3 Rounds

400m Run

10 DB Snatch

15 Hand Release Push Ups

RX+: 70/40

RX: 50/30

SP: 30/20

LIFE

L1: Metcon (Calories)

Every minute for 12 minutes :

Min 1: :30 Dumbbell Punches 10/5

Min 2: 20 Up Downs/Sprawl

Min 3: 20 Step Ups

Min 4: Max Calorie Row

L2: Metcon (Time)

40-30-20-10 reps of each:

Lunges (Total)

KB Bottoms Up Press 18/10

Box Jump Overs

*20 Min Time Cap

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