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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – Muscle ups (No Measure)

16 min EMOM

Min 0-10: muscle up technique (Hollow rocks/arches, kipping, transitions over low rings, kipping with pull back, etc)

Min 10: 5 barbell bent over row

Min 11: 5 barbell bent over row

Min 12: 5 barbell bent over row

Min 13: 5 barbell bent over row

Min 14: 5 barbell bent over row

Min 15: 5 barbell bent over row

S2: Sport – Rope climbs + running etc (Time)

1000m Row

3 rope climbs

400m Run

3 Rope Climbs, 15 ft

30 GHD sit-ups

3 Rope Climbs, 15 ft

20/12 Calories, Assault Bike

3 Rope Climbs, 15 ft

30 Burpees

3 Rope Climbs, 15 ft

30 TTB

3 rope climbs

RX+: as written

RX: 2 rope climbs

SP: Double rope climbs as ring rows flipped grip one ring or one stand up.

L1: L1-16min EMOM sliding lunge leg only (No Measure)

16 min EMOM (4 rounds)

min 1: 20 total sliding side lunge

min 2: 10/8 leg only assault

min 3: 50 bicycle crunches

min 4: 25 goblet squats 35/18lbs

RX: as written

SP: 26/10lbs

JUST MOVE: 1/2 reps

https://www.youtube.com/watch?v=yjhGyN2tZcU

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 KB swings 35/26lbs

10 KB side lunge 35/26

10 push ups

10 up downs

200m run

RX: As written

SP: 26/18

JUST MOVE: SP weight Every 4 min rest 1 min

Score = rounds as minute reps as seconds

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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