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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1 – Ropes + HS (No Measure)

16 min EMOM

Min 0-10:

Even: 10 DB shoulder press

Odd: :30 HS hold (sub belly facing or pike if needed)

Min 10-16: rope climb technique

S2: Sport – Maddie’s Birthday WOD (Time)

Teams of 2

4 rounds (2 each)

30 back squats (from ground) 95/65lbs

While partner run or row 400m*


4 rounds (2 each)

10 Shoulder to OH (must hold in front rack until done with WB

While partner does 30 wallballs 20/14lbs

*While one partner is back squatting/jerks the other is running or rowing 400m. Cannot start until bar is on back. Must complete all 10 before they get back and must hold bar until they get back.

If bar is dropped before partner completes the work both partners must run or row 200m and start where they left off.

RX+: 135/95lbs

RX: as written

SP: 65/35lbs 14/10lbs

L1: L1 – Rowfast,row,ass,wallsit (No Measure)

16 min EMOM

Min 1: 1 min row 70 (strokes per minute arms only)

Min 2: 14/10 cal row

Min 3: 10/8 cal assault single arm single leg (right arm left leg or left arm right leg)

Min 4: 1 min wall sit

JUST MOVE: Half Reps/time

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

50 jump rope alt stagger step

40 mountain climbers

30 high knees (high knee + high knee + jump) every rep counts

20 Jane Fondas

400m run or row

JUST MOVE: half reps

20 min cap

AUX: AUX – Little extra 2 (No Measure)

3 rounds not for time

20 Back extensions

15 push ups (modify if needed)

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