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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Hip (No Measure)

800m Run

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Bent Over Row

12 Min EMOM

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

Min 0 -2 : Warm Up

Min 2: 8 Bent Over Row

Min 3: AMRAP Handstand Push Ups

Min 4: 8 Bent Over Row

Min 5: AMRAP Handstand Push Ups

Min 6: 8 Bent Over Row

Min 7: AMRAP Handstand Push Ups

Min 8: 8 Bent Over Row

Min 9: AMRAP Handstand Push Ups

Min 10: 8 Bent Over Row

Min 11: AMRAP Handstand Push Ups

*Score is heaviest weight lifted.

Rx+: Increase Loads, As Written

Rx: Increase Loads, 3-5 Handstand Push Ups

Sp: Increase Loads, Wall walk into 30 count Handstand Hold Facing wall.

S2: Metcon (Time)

21-15-9 For time:

Power Clean

Front Rack Lunges

Push Jerk

Rx+: 135/95

Rx: 115/75

Rx: Less or = 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 12 minutes :

Min 1: 20 Reverse Slide Lunges (10/Leg)

Min 2: :30 Max Effort Row/Assault Bike

Min 3: 20 DB Press

Reverse Slide Lunge Demo

https://www.youtube.com/watch?v=TR_9Lw48LY8

L2: Metcon (Time)

14 min AMRAP

5 Down dog to up dog

10 V-ups

15 Glute bridge

20 plate jump

CORE

CORE: Metcon (No Measure)

3 Rounds

12 back extensions

12 GHD sit ups

:45 plank