Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
OH Stability (No Measure)
400m Run & 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
SPORT
S1: Pull-ups
Every 2 minutes for 15 minutes (6 sets):
Push + Pull Combo
Minute 0-2: Warm Up
Minute 2: 3 Strict Pull Ups + 5 Push Ups
Minute 4: 3 Strict Pull Ups + 5 Push Ups
Minute 6: 5 Strict Pull Ups + 7 Push Ups
Minute 8: 5 Strict Pull Ups + 7 Push Ups
Minute 10: 5 Strict Pull Ups + 7 Push Ups
Minute 12: AMRAP Strict Pull Ups + AMRAP Push Ups
RX+: As Written
RX: Negative Pull-Ups & (Minute 12 = 6 reps)
Sp: Ring Rows
Coaches Note: Score is PULL-UPS.
S2: Metcon (Time)
3RFT:
60 Double unders
30 Wall Balls
15 Deadlifts
Rx+: 255/175,20/14
Rx: 225/155, 20/14
Sp: < or = 185/125,14/10
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: :20/:20 Side Plank (20/20 = Time Spent on either side)
Min 2: 10 KB Clean and Jerk (5/Arm)
Min 3: 20 Box/Bench Dips
L2: Metcon (Time)
For time:
1 Mile Run
100 Air Squats
30 Cal Row
100 Sit Ups
30 Burpees
50 Ring Rows
*20 Min Time Cap
CORE
C1: Metcon (No Measure)
3 Rounds
12 GHD Sit-Up
12 GHD Back Extension