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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Scap Sability/Core (No Measure)

800m Run

2 Rounds

10 Face Pulls Red/Orange

10 Hollow Rocks

10 Superman Reach and Pull

SPORT

S1: Inverted Body Weight Row

Every other minute for 12 minutes :

Inverted Body Weight Row/Hollow Position

0-2 Review Hollow position/set up

2 Min 5 Inverted Body Weight Row

then :30 Hollow hold or Hollow Rock

4 min 5 Inverted Body Weight Row

then :45 Plank w/ alternating reach

6 min 5 Inverted Body Weight Row

then :30 Hollow Hold or Hollow Rock

8 min 5 Inverted Body Weight Row

then :45 Plank w/ alternating reach

10 min 5 Inverted Body Weight Row

then no core

https://www.youtube.com/watch?v=6AptmglPQ30

Rx+: feet elevated, 3 sec pause at top (feet elevated to same height as bar)

Rx: inverted body weight rows

Sp: ring rows

S2: Metcon (AMRAP – Reps)

2 Rounds

2 min ME Row for Cals

1 min Rest

2 min ME KB Swings

1 min Rest

2 min ME Row for Cals

1 min Rest

2 min ME Wall Balls

1 min Rest

*score is total reps plus calories

Rx+: 70/53, 20/14

Rx: 53/35, 20/14

SP: 35/26, 14/10

LIFE

L1: Metcon (No Measure)

EMOM x 12 Minutes (4 sets)

Min 1: 10 Man Makers

Min 2: 20 Russian KB Swing

Min 3: 25 Sit Ups

L2: Metcon (AMRAP – Reps)

For time:

AMRAP 6 min

20 KB Deadlifts

50 Single Unders

*Rest 2 Minutes

AMRAP 6 min

200m Run

20 Empty Barbell Thrusters

20 Flutter Kicks

*Rest 2 Minutes

AMRAP 6 min

20 sit-ups

20 Air Squats

*score is total reps from all rounds

Rx+: 70/53

Rx: 53/35

Sp: 35/26