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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: S1-Rope climbs (No Measure)

10 min EMOM

Min 0-4: instruction on ropes

—-Then—–

3 rounds

Even min: 1-3 rope climbs

Odd min: 10-15 GHD sit ups

Newer to Ropes??? practice ropes with coach until 10 min mark then do 50 GHD sit ups.

S2: Sport – 4×3 min AMRAP (AMRAP – Rounds and Reps)

4 x 3 min AMRAP

30 Air Squats

10 KB swings 70/53lbs (Heavy)

5 burpees

Rest 1:00 between AMRAPS

RX+: 88/70lbs

RX: as written

SP: 44/26lbs

Score = total round + total reps added all together

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

JUST MOVE:SP weight. 1/2 reps

L2: Life 3x7min AMRAPs (AMRAP – Reps)

For time:

—–AMRAP 7min——

20 KB swings russian 44/26lbs

50 Single Unders

—–AMRAP 7 min—–

200m run or row

20 DB front squat 30/15lbs

40 Flutter Kicks

—-AMRAP 7 min—-

10 sit-ups

5 burpees

3 stair climbs

*score rounds = first 2 number reps is 3rd number so 12 rounds + 87 reps would be 1287

Rx: as written

Sp: 35/26lbs 20/10lbs

JUST MOVE: 5 min AMRAP’s + 2 minutes rest

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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