Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Handstand Push-ups
Every 2 minutes for 17 minutes (5 sets):
Gymnastics Push/Pull
Minute 0-5: Warm-Up
Minute 5: 5-7 Reps Handstand Push-Up
Minute 7: 5-7 Reps Stict Pull-Up
Minute 9: 5-7 Reps Handstand Push-Up
Minute 11: 5-7 Reps Strict Pull-Up
Minute 13: 5-7 Reps HandStand Push-Up
Minute 15: 5-7 Reps Strict Pull-Up
*This is a high Skill day. Focus on form and quality of movement before speed.
*Score is LARGEST UNBROKEN set of Handstand Push-Ups
S2: Metcon (AMRAP – Reps)
12 Min EMOM
Min 1: :40 Max Kipping Pull-Up
Min 2: :40 Max Box Jumps 24/20
Min 3: :40 Max Goblet Squat 70/53
Rx+: As Written
Rx: 53/35
Sp: 26/18, 20/16
*Score is Reps
LIFE
L1: Metcon (No Measure)
5 Rounds
:30 Sprint/:30 Slower Assault Bike/Row
With remaining time do the following…
AMRAP (Remaining Time)
20 KB Deadlifts 53/35
20 Weighted Sit Ups 20/10 (Wallball)
10 Barbell Rollouts
*15 Minute Time Cap
L2: Metcon (Time)
For Time:
800m Run
150 Jumping Jax
50 Sit-Ups
40 Cal Assault Bike
30 KB Swings 35/26
20 Up Downs
10 KB Goblet Squats 35/26
400m Run
Mobility
M1: Metcon (No Measure)
2:00/Arm
Band Stretch
*You will face pull up rig, Wrap band around wrist, walk backwards, put arm above head. Lean at the hip towards the ground. Chest down and arm stretched above head in line with torso.