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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -pull up + shoulder (No Measure)

400 m run or row

3 rounds

10 scap pull up

10 TTB or knee tuck

2-10 second ring row

10 toe touches

S1: S1 – pull up + HS hold (No Measure)

15 min EMOM

5 rounds

Min 1: 5 banded pull ups with 5 sec negative

Min 2: 30 banded facepulls. shoulders back the whole time

Min 3: 15 belly snow angles (lie on belly hold plates and make a snow angle with arms) up and down = 1

S2: Sport – DU fun (AMRAP – Rounds and Reps)

15 min AMRAP

200m run or row

30 double unders

10 chest to bar pull ups

5 hang power cleans 155/105

RX+: As written

RX: chin over pull ups 135/85

SP: 95/65 2x’s ring rows

3x’s single unders to mod

L1: L1-16 min EMOM push up knee tuck, mountain climbers (No Measure)

16 in EMOM

Min 1: 10 Push up + knee tuck (one each leg per push up)

Min 2: 80 mountain climbers

Min 3: 10/7 assault bike (arm only)

Min 4: 80 flutter kicks

RX: as written

JUST MOVE: 1/2 reps

L2: Life baseline (Time)

For time

100 Air Squats

100 Sit Ups

75/50 Push Ups

100 ring rows

100/60 cal assault bike (You can choose to do pieces of the assault bike at any point in the workout.)

RX: as written

JUST MOVE: 1/2 reps

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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