Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Hip (No Measure)
800m Run
Then..
3 Rounds
:30 Static Lunge Hold (Each Leg)
5 Burpee Broad Jumps
10 Scap Pull Up w/ Hip Twist (Left and Right)
SPORT
S1: Bent Over Row
12 Min EMOM
Focus: Weight pulled fully into Chest. Scap 100% retracted.
Min 0 -2 : Warm Up
Min 2: 8 Bent Over Row
Min 3: AMRAP Handstand Push Ups
Min 4: 8 Bent Over Row
Min 5: AMRAP Handstand Push Ups
Min 6: 8 Bent Over Row
Min 7: AMRAP Handstand Push Ups
Min 8: 8 Bent Over Row
Min 9: AMRAP Handstand Push Ups
Min 10: 8 Bent Over Row
Min 11: AMRAP Handstand Push Ups
*Score is heaviest weight lifted.
Rx+: Increase Loads, As Written
Rx: Increase Loads, 3-5 Handstand Push Ups
Sp: Increase Loads, Wall walk into 30 count Handstand Hold Facing wall.
S2: Metcon (Time)
21-15-9 For time:
Power Clean
Front Rack Lunges
Push Jerk
Rx+: 135/95
Rx: 115/75
Rx: Less or = 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 12 minutes :
Min 1: 20 Reverse Slide Lunges (10/Leg)
Min 2: :30 Max Effort Row/Assault Bike
Min 3: 20 DB Press
Reverse Slide Lunge Demo
https://www.youtube.com/watch?v=TR_9Lw48LY8
L2: Metcon (Time)
14 min AMRAP
5 Down dog to up dog
10 V-ups
15 Glute bridge
20 plate jump
CORE
CORE: Metcon (No Measure)
3 Rounds
12 back extensions
12 GHD sit ups
:45 plank