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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Handstand Push-ups

Every 2 minutes for 17 minutes (5 sets):

Gymnastics Push/Pull

Minute 0-5: Warm-Up

Minute 5: 5-7 Reps Handstand Push-Up

Minute 7: 5-7 Reps Stict Pull-Up

Minute 9: 5-7 Reps Handstand Push-Up

Minute 11: 5-7 Reps Strict Pull-Up

Minute 13: 5-7 Reps HandStand Push-Up

Minute 15: 5-7 Reps Strict Pull-Up

*This is a high Skill day. Focus on form and quality of movement before speed.

*Score is LARGEST UNBROKEN set of Handstand Push-Ups

S2: Metcon (AMRAP – Reps)

12 Min EMOM

Min 1: :40 Max Kipping Pull-Up

Min 2: :40 Max Box Jumps 24/20

Min 3: :40 Max Goblet Squat 70/53

Rx+: As Written

Rx: 53/35

Sp: 26/18, 20/16

*Score is Reps

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Sprint/:30 Slower Assault Bike/Row

With remaining time do the following…

AMRAP (Remaining Time)

20 KB Deadlifts 53/35

20 Weighted Sit Ups 20/10 (Wallball)

10 Barbell Rollouts

*15 Minute Time Cap

L2: Metcon (Time)

For Time:

800m Run

150 Jumping Jax

50 Sit-Ups

40 Cal Assault Bike

30 KB Swings 35/26

20 Up Downs

10 KB Goblet Squats 35/26

400m Run

Mobility

M1: Metcon (No Measure)

2:00/Arm

Band Stretch

*You will face pull up rig, Wrap band around wrist, walk backwards, put arm above head. Lean at the hip towards the ground. Chest down and arm stretched above head in line with torso.

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