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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up F (No Measure)

2 min bike row or run.

2 rounds

10 pole squats

10 banded side steps

10 Ab Mat Sit Ups

S1: S1 – Row + pull ups (AMRAP – Reps)

15 min EMOM

4 rounds

Min 1: 300/250m row

Min 2: Rest

Min 3: big set of Kipping or strict. Make sure grip is ok. Don’t go for kipping max you will fall off the bar.

SP:250/200m row

Score is number of pull ups.

S2: Sport – DL,Push up etc (Time)

5 Rounds for time of:

10 Deadlifts 155/95

10 push ups

10 box jumps or step ups 24/20″

200m Run or row

RX+: 185/115, 30/24″ ring dip

RX: as written

SP: 115/65, 20/16″,

Sub Handstand push ups if possible.

Change: added 200m run

L1: L1-GHD, back ext (No Measure)

16 min EMOM

Must come back downstairs after GHD

Min 1: 30 back extensions on GHD (stay hollow)

Min 2: 50 clock jumps on 25lbs plates.

Min 3: :30 Donkey kick hold (don’t arch back)

Min 4: :60 row

JUST MOVE: 20 superman ext not upstairs

L2: Life hip outs (Time)

4 rounds

30 jumping lunges

10 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 hip outs

30 Wallballs 14/10

200m run

RX: As Written

SP: 15/5, 10/6

JUST MOVE: half reps

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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