Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice (No Measure)
L1 – 13 EMOM backext,splitsq,plank (AMRAP – Reps)
13 min EMOM (4 rounds)
1 min: 15 back extensions on GHD
2 min: 20 Split squats
3 min: 50 side plank 25 each side
—–Then rest 1 min—–
400m run
L2: Life – WB,row,slam (No Measure)
46-36-26
Split stance WB
ring rows
ball slam 20/10
Between rounds 1 min double OH DB hold 30/15
S1: Muscle-ups (1)
18 min
0-3 min Warm up ring specific
4-5 min pull backs small rings
6-7 min pull back + hollow tall rings
8-9 min push forward and reach tall rings
10-11 min push and reach + pull and hollow tall straps
12-13 min rotation over small straps
14-18 min spotted muscle ups
No score
S2: Sport – pull up,row (Time)
50 pull ups
30/25 cal row
RX+: 12 muscle ups
RX: as written
SP: 30 banded pull ups + 20 kips
6 min cap