Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Good Mornings (5×3)
15 Min EMOM:
Min 0-3: Warm Up
Min 3: 3 Good Mornings
Min 4: 5 Hollow Rocks + 5 V-Ups
Min 5: 3 Good Mornings
Min 6: 5 Hollow Rocks + 5 V-Ups
Min 7: 3 Good Mornings
Min 8: 5 Hollow Rocks + 5 V-Ups
Min 9: 3 Good Mornings
Min 10: 5 Hollow Rocks + 5 V-Ups
Min 11: 3 Good Mornings
Min 12-15: Accumulate 2 minutes in a handstand (back against wall, wall-facing, free standing..you choose)
Scale Handstand as necessary – could be on head, could be lowered to 1 min or less. Be smart.
S2: Metcon (AMRAP – Reps)
9 min AMRAP
descending ladder by 3 reps…
15-12-9-6-3
KB swings
Front Squats
if you finish the ladder, start back at 15.. score is total reps
Rx+: 70/53, 135/95
Rx: 53/35, 95/65
Sp: 35/18, 75/45
LIFE
L1: 12 min Tabata Buns N Thighs (No Measure)
12 minute Tabata Style Buns and Thighs
:20 on/ :10 off for 8 rounds (after 8 rounds rotate to next station)
Pulsing Lunges (alt. between sides for 4 each side total)
Air Squats
Hamstring Curl with Med Ball under feet
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
100m row (or run) sprint
40 DB punches
30 mountain climbers
20 DB push press
10 tuck jumps
AUX: AUX – box pigeon (No Measure)
2 min each side Box pigeon stretch