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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

2 min dynamic stretch

3 min to set up all the equipment

SPORT

S2: Fatal Forty (Time)

Fatal 40

40 Reps of each

Wall Balls 20/14

Hang Cleans 95/65

Pull-Ups

Deadlifts 95/65

Push-Ups

Box Jumps 24/20

KB Swings 53/35

T2B

Air Squats

Snatches 95/65

Double Unders

Sit-Ups

Burpees

After each section you must do a 400m run.

RX+ as written

RX: 75/45 35/18

SP:RX weight 200m runs

55 min cap Start class as soon as possible. Most will be time capped.

LIFE

L1: Life – Fatal Forty (Time)

WB 10/6

DB hang clean 30/20

ring row

DB Deadlift 30/20

Push up

box step up 24/20

KBS 35/18

hanging knee tuck

air squat

Db snatch 30/20

Sit up

Burpees

6 week challenge: DB 10lbs

30 min cap + 15 min bike or walk after

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