Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
Every 2 minutes for 15 minutes (6 sets):
Push + Pull Combo
Minute 0-2: Warm Up
Minute 2: 3 Strict Pull Ups + 5 Push Ups
Minute 4: 3 Strict Pull Ups + 5 Push Ups
Minute 6: 5 Strict Pull Ups + 7 Push Ups
Minute 8: 5 Strict Pull Ups + 7 Push Ups
Minute 10: 5 Strict Pull Ups + 7 Push Ups
Minute 13: AMRAP Strict Pull Ups + AMRAP Push Ups
RX+: As Written
RX: Negative Pull-Ups & (Minute 13 = 7 reps of each)
Sp: Ring Rows
Coaches Note: Score is PULL-UPS.
S2: Metcon (Time)
Mini “Hulk Hogan”
Every 2 minutes for 14 mins:
3 Muscle ups
5 Power Cleans,
*Score is the time of your slowest round.
*Rest the remaining time you have in the round. Treat this as a sprint style EMOM.
** Bar or Ring Muscle Ups are allowed. Make a note in the comment section of your score of which one you did.
Rx+ 185/135, As Written
Rx: 135/95, 5 C2B
Sp: 95/65, 7 Pull-Ups
L1: Metcon (No Measure)
No Squat Wall Balls
DB Push Press
*No Rest in between these movements. Work straight through to minute 16.
L2: Metcon (Time)
800 Meter Row
14 Push Ups
28 Goblet Squats 35/26
*15 Minute time cap