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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Achilles (No Measure)

400 run/row

3 rounds

50 single unders

10 toe touches

10 scap pull ups

10 ring rows

SPORT

S1: Muscle up (no score)

18 min

0-3 min Warm up ring specific

4-5 min pull backs small rings

6-7 min pull back + hollow tall rings

8-9 min push forward and reach tall rings

10-11 min push and reach + pull and hollow tall straps

12-13 min rotation over small straps

14-18 min spotted muscle ups

No score

Sport – Galo (Time)

500 double unders for time.

Every time you break do 10 push ups

RX+ as written (Link 20+) 20 push ups

RX: 250 DU (link 5-20’s)

SP: 75 DU (link less than 5)

LIFE

L1: L1 – 18 min shuttles (No Measure)

18 min EMOM

Min 1: 4 shuttle sprints 20m

Min 2: 1 walking DB OH lunge 20m

Min 3: bear crawl 20m + side shuffle 20m of eachx2

L2: Life – 15 min AMRAP shoulders…. (AMRAP – Rounds and Reps)

15 min AMRAP

100 plate arm circles 5/2.5

400m run

100 beaded single unders

200m run holding med ball OH 10/6

AUX: AUX coaches choice (No Measure)

Kids Strength/Skill

K1: Back Squat (5 x10)

Back Squat

5 sets of 10

Start light, work up to heavy set. Little kids use Goblet squats

Kids WOD

K2: Metcon (Time)

Type the details of the metcon
4 rounds:

2 field sprint (down and back) or 300 meter row

15 Kettlebell swings

10 burpees

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