Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
S1: Handstand Push-ups (Max Reps)
14 min EMOM
Focus: tripod position
0-5 min: technique
5 min: 3-5 kipping or strict
6 min: 10 hollow rocks
7 min: 3-5 kipping
8 min: 10 hollow rocks
9 min: 3-5 kipping
10 min: hollow rocks
11 min: Max effort in 1 minute
—–12 min Rest—–
13 min Max Hollow rocks in 1 min
Score=hspu
S2: Sport – DBOHS,Ballsitup,Russiankbs (Time)
3 rounds
10 DB OHS 40/20
20 med ball sit ups 14/10
40 Russian KB swings (must be unbroken) 53/35
RX+: 50/30, 14/10, 70/44
RX: as written
SP: 30/15, 10/4, 44/18
L1: L1 – DBS,GHD,Row,Halfsquat (No Measure)
16 min EMOM
Min 1: 24 DB snatch
Min 2: 15 GHD’s
Min 3: 20/15 cal row
Min 4: 40 half squats (90 deg up 3 inches)
6 week challenge: 16,12,12,25
L2: Life – long bicep,SDHP,ski,grass,jumprope (AMRAP – Rounds and Reps)
6 rounds
20 bicep curls 20/10lbs
20 KB sumo dl high pull 35/26
10 cal Ski rower (if no equipment use assault bike and go arm only.
20 grasshoppers
100 Split step jump rope
6 WEEK CHALLENGE: 4 rounds, 26/18lbs, regular jump rope or calf raises off 25lbs plate with 5lbs DB in hand and simulating wrist movement of jumping rope.
AUX: Aux a little extra (No Measure)
4 rounds NFT
5 TTB
5 Pull ups
try to connect these
RX+ 3 Bar MU
2 min each side banded hip stretch