Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
pull up + shoulder (No Measure)
500 row
3 rounds
10 scap pull up
10 TTB or knee tuck
2-10 second ring row
10 toe touches
SPORT
S1: Rope Climb
14 min EMOM Rope Climbs (5 rounds)
0-4 min technique on foot lock
Odd 2-3 rope climbs
Even: 10 hollow rocks
SP:foot lock + stand up x 3
S2: Half Wood (Time)
3 Rounds for time of:
400m Run/row
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
RX+115/75
RX as written
SP 75/55
LIFE
L1: Metcon (Calories)
14 in EMOM (3 rounds)
1 min: 8/6 Arm only assault bike
2 min: 80 flutter kicks
3 min: 10 Push up + knee tuck (one each leg per push up)
4 min: 16 weighted jumping lunges 10/5
12-14 min: max cal row
Score = row
https://www.youtube.com/watch?v=NaH7YeSE0A4
L2: L2 (Time)
4 Rounds
12, 4 count bicycle crunches
16 single arm dumbbell thrusters 20/15
25 Air Squats
200m Run
*18 Min Cap
Last done 9/17
Aux WOD
Aux: GHR + Childs pose (No Measure)
5×5 GHR
3 min spent in Child’s pose