Bring A Friend is on Saturday at 10 am!

The Atlanta Falcons will play the New England Patriots in Super Bowl LI in Houston on Sunday at 6:30 pm. Get pumped up for the game on Falcons Friday with the Rise Up WOD!

 

 

Essentials:
A.
5 Sets
Back Squat x 3 reps building weight each set
On First rep of each set Pause at bottom for 3sec
On the 2:30min
Or
ADAPT

B.
“RISE UP”
4 Quarters For Time:
2 Matt Ryan Man Makers
11 Julio Jones Burpee Box step Overs
22 Keanu Neal Ring Pulls
44 Vic Beasley Air Squats

Fitness:
A.
5 Sets
Back Squat x 3 reps @77%
On First rep of each set Pause at bottom for 3sec
On the 2:30min
Or
ADAPT

B.
“RISE UP”
4 Quarters (4 Rounds) For Time:
2 Matt Ryan Man Makers 55/35
11 Julio Jones Burpee Box Jump Overs 30/24
22 Keanu Neal Pull Ups
44 Vic Beasley Air Squats

Performance:
A.
5 Sets
Back Squat x 3 reps @77%
On First rep of each set Pause at bottom for 3sec
On the 2:30min
Or
ADAPT

B.
“RISE UP”
4 Quarters+Over Time (5 Rounds) For Time:
2 Matt Ryan Man Makers 55/35
11 Julio Jones Burpee Box Jump Overs 30/24
22 Keanu Neal Pull Ups
44 Vic Beasley Air Squats

Competitor Session 2:
A1.
4 Sets
Straddle to Handstand Press x 3 attempts
Rest 30sec
A2.
4 Sets
Free Standing Handstand hold x 4 attempts
Rest 30sec
A3.
4 Sets
Handstand walk x 50 ft
Rest 30sec
A4.
4 Sets
Handstand Hold on Wall x 60sec
Rest 3min

B1.
4 Sets
Reverse Hyper x 12 reps
Rest 30 sec
B2.
4 Sets
Speed Box Squats x 10 reps 45/35
Rest 30sec
B3.
4 Sets
Weighted Kneeling Squat Jumps x 8 reps
Rest 3min