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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Thruster (5×2)

14 min EMOM Thrusters (5 rounds)

0-4 min Warm up 40% of clean

Every 2 minutes:

2 thrusters. Start at 40% of clean

Work up to a max 2 rep Thruster

Between rounds do 10 V ups

S2: Short sprint Deadlift (Project Rise Fitness) (Time)

3 rounds

20 deadlifts

10 Bar over burpees

RX+ 205/125

RX 165/105

RX 135/95

Time cap 6 min

This is a SPRINT. You will be capped if you go over the 6 min.

LIFE

L1: Metcon (Time)

500m Row

40 Air Squats

350m Row

30 Push Ups

150m Row

15 Burpees

*8 Min Time cap. This is a sprint.

*Score is time on first wod

After 8 min:

100 V ups for time with a partner

L2: 400 Run + 50’s (PRF) (Time)

400M Run

50 Box step ups

50 burpees

50 KB Swings 44/26

200 Single Unders

400M Run

CORE

CORE: 2 rounds NFT 1 min HS Hold (Sub HS walk if possible) 10 HSPU (Sub Strict if possible) 1 min bar hang (Project Rise Fitness) (No Measure)

2 rounds NFT

1 min HS Hold (Sub HS walk if possible)

10 HSPU (Sub Strict if possible)

1 min bar hang

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