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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: S1 – Rope climbs + run (No Measure)

16 min EMOM

Min 0-6 rope climb technique

5 rounds

Even: 1-3 rope climbs

Odd: 200m run

S2: Sport-2 short metcons (Time)

30 power snatches 95/65

—rest 2 minutes—

6-4-2

Rope climb

Man makers 40/20lbs

RX+: 115/75, 50/30lbs

RX: as written

SP: 75/45, 30/15lbs rope stand ups from sitting on box

6 WK: empty bar, 20/10, “1 ring” ring row triple reps (for rope climbs)

13 Min time cap STRICT

L1: L1 – 16 min EMOM side plank single leg (No Measure)

16 min EMOM

1 Min: :25/:25 Side Plank each side

2 Min: 50 single leg no squat wb 14/10lbs

3 Min: 30 plate wood choppers 25/15lbs

4 Min: 40 stick jumps over ll

RX: as written

SP: 15/10lbs 10/4lbs

6 week challenge: New Challenge only

16 min EMOM

1 Min: :2/:20Side Plank each side

2 Min: 30 No squat wb 6/4lbs

3 Min: 30 plate wood choppers 15/10lbs

4 Min: 30 hop steps over line

L2: Life – 18minAMRAP general CF (AMRAP – Rounds and Reps)

18 min AMRAP

500m Row

40 Air Squats

350m Row

30 elbow to plank walks (start in plank go to elbows go back to plank = 1)

150m Row

15 Burpees

Rest 1 min after each round

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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