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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Rope Climb (ropes)

16 min EMOM

Min 0-6 rope climb technique

Min 6: 1-4 rope climbs

Min 8: 1-4 rope climbs

Min 10: 1-4 rope climbs

Min 12: 1-4 rope climbs

Min 14: 1-4 rope climbs

Between sets do :20 seconds HS hold

S2: Sport – Duncan Birthday (Weight)

By the 4 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 139 burpees)

By the 8 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 100 burpees)

By the 12 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 50 burpees)

By the 16 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 25 burpees)

After each 4 minutes you will add weight to your PC. If you don’t complete in the time cap you must do the burpees and cannot continue on to the the other rounds.

RX+: add 30/20lbs

RX: add 20/15lbs

SP: add 10/5lbs

Score is the weight you start with.

If you don’t want to do the burpees choose a light weight :)

L1: L1 – balance and single leg (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 skier line jumps (hold catch for 1 sec)

Min 3: 80 DB punches (squeeze core) 10/5lbs

Min: 4: 1 min row 80+ strokes a minute ARMS ONLY.

RX: as written

SP: 5/2.5lbs

L2: life-chipper up (Time)

For Time:

30 jumping lunges

40 DB delt raises 20/10lbs

50 sit ups

60 stick jumps

70 mountain climbers

80 no squat wallballs 14/10lbs

70 mountain climbers

60 stick jumps

50 sit ups

40 DB delt raises

30 jumping lunges

RX: as written

SP: 15/5lbs, 10/5lbs

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Kids Warm Up Game

K1: Warm-up (No Measure)

Mirror me Game

Kids Strength/Skill

K2: Row and Relay

Row Technique and practice w/partner relay

K2: Row and Relay

Row Technique and practice w/partner relay

Kids WOD

K3: Metcon (Time)

3 Rounds for Time

6 KB swings

8 box jumps/step ups

10 med ball slams

12 ab mat sit ups

Cash out: 2 min amrap-group burpee “waterfall”

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