Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
SPORT
S1: Handstand Push-ups (AMRAP)
12 Min EMOM
Focus: Weight pulled fully into Chest. Scap 100% retracted.
Min 0 -2 : Warm Up
Min 2: 5 Single Arm Bent Over Row
Min 3: AMRAP Handstand Push Ups
Min 4: 5 Single Arm Bent Over Row
Min 5: AMRAP Handstand Push Ups
Min 6: 5 Single Arm Bent Over Row
Min 7: AMRAP Handstand Push Ups
Min 8: 5 Single Arm Bent Over Row
Min 9: AMRAP Handstand Push Ups
Min 10: 5 Single Arm Bent Over Row
Min 11: AMRAP Handstand Push Ups
*Score is total Handstand Push Ups.
Rx+: 100/70, As Written
Rx: 70/50, 3-5 Handstand Push Ups
Sp: 50/30, Wall walk into 30 count Handstand Hold Facing wall.
S2: Metcon (Time)
3 Rounds
400m Run
10 DB Snatch
15 Hand Release Push Ups
RX+: 70/40
RX: 50/30
SP: 30/20
LIFE
L1: Metcon (Calories)
Every minute for 12 minutes :
Min 1: :30 Dumbbell Punches 10/5
Min 2: 20 Up Downs/Sprawl
Min 3: 20 Step Ups
Min 4: Max Calorie Row
L2: Metcon (Time)
40-30-20-10 reps of each:
Lunges (Total)
KB Bottoms Up Press 18/10
Box Jump Overs
*20 Min Time Cap