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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back


2 Rounds

10 Wall Balls

10 KB Swings


S1: Metcon (Time)

Team of 3-4

25 Squat cleans 185/115

25 Burpee Pull ups

25 cal row

50 Squat cleans 165/105

50 burpee pull up

50 cal row

75 Squat cleans 135/95

75 Burpee pull up

75 Cal row

RX+ 215/125, 185/115, 165/105

RX: as written

SP: 155/95, 125/75, 95/65

One athlete working at a time.

*Athletes can sub Burpee MU. Ring = 4, Bar MU = 3 burpee pull ups

40 min Cap


L1: Metcon (Time)

Teams of 3-4

All athletes can work at the same time but cannot advance past the 50’s until all 3 movements reps are completed. Same is true with the 100’s and 150’s.

Total reps as a team:

50 box jump or step overs 24/20

50 man makers 10/5

50 Cal Row

100 Box jump or step overs 24/20

100 man makers 10/5

100 Cal Row

150 Box jump or step overs 24/20

150 man makers 10/5

150 Cal Row

40 min Cap


AUX: Metcon (Time)

Accumulate 3 min plate pinch

35 (Comp)/25 (hi-temp)

Every time you drop you have to do 15 v-ups.

Score = total time

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