Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body/Core Stability (No Measure)
2 Min Row
Then..
3 Rounds
10 Face Pulls Red/Orange
5 Scap Pull Ups
:45 Plank (Alternating Elevation of Right & left leg and arm)
SPORT
S1: Pull-ups
EMOM x 15 minutes (5 sets)
Min 1: 3 Weighted Chin Ups as heavy as possible
Min 2: :20 L-Sit on Paralletes
Min 3: 3 Wall Walks
S2: Metcon (Time)
21-15-9
Wall Balls,
KB Swings
Toes To Bar
Rx+: 20/14, 70/53
Rx: 20/14, 53/35
Sp: 14/10, 35/26
LIFE
L1: Metcon (No Measure)
15 minute Clock
Min 1-8: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.
Min 8-15: Bear Crawl the length of the gym; Sprint back. EMOM stop where you are and do 5 push ups.
* Continue the lunge/sprint and bear crawl/sprint throughout the running clock, only pausing to do your on the minute movements.
L2: Metcon (Time)
3 rounds
20 KB swings 35/26
20 single arm KB row Alternating
20 Single leg KB deadlift
300m Row
Then
40 burpee cash out
20 min time cap.