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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: Pull-ups

Strength Medley

Every minute for 15 minutes (5 sets):

Min 1: 10 Total Single Arm DB Bent over Row 70/50

MIn 2: :30 Hollow Rocks

Min 3: AMRAP Strict Pull Ups

Rx+: Muscle Ups

Rx: Strict Pull-Ups

Sp: 10 Tempo Ring Rows (3 seconds up/3 seconds down)

*Score is total Muscle Ups/Pull-Ups/Ring Rows. Write in notes what you did.

S2 : Karabel (Time)

“Karabel”

10 RFT of:

3 Power Snatches,

15 Wall Balls

Rx+ 135/95 – 20/14

Rx: 115/80 – 20/14

Sp: < or = 95/65 - 14/10 *20 min Cap

LIFE

L1: Metcon (No Measure)

EMOM x 14 minutes

Odd: :45 Max Calorie Assault Bike

Even: 10 GHD Sit-Ups

L2: Metcon (Time)

Every 2 minutes for 18 minutes (9 sets)

Max Calories in :30 Assault Bike/Row/Ski Erg

15 Jumping Squats

Max Time Plank

*Slowest round after jumping squats.