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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Pull-ups

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 12: AMRAP Strict Pull Ups + AMRAP Push Ups

RX+: As Written

RX: Negative Pull-Ups & (Minute 12 = 6 reps)

Sp: Ring Rows

Coaches Note: Score is PULL-UPS.

S2: Metcon (Time)

3RFT:

60 Double unders

30 Wall Balls

15 Deadlifts

Rx+: 255/175,20/14

Rx: 225/155, 20/14

Sp: < or = 185/125,14/10

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: :20/:20 Side Plank (20/20 = Time Spent on either side)

Min 2: 10 KB Clean and Jerk (5/Arm)

Min 3: 20 Box/Bench Dips

L2: Metcon (Time)

For time:

1 Mile Run

100 Air Squats

30 Cal Row

100 Sit Ups

30 Burpees

50 Ring Rows

*20 Min Time Cap

CORE

C1: Metcon (No Measure)

3 Rounds

12 GHD Sit-Up

12 GHD Back Extension

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