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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Ass Sprint, (Weight)

16 min EMOM

Min 0-6: Split Jerk technique

Even: 5 OHS (no rack)

Odd: 15/10 cal sprint assault bike

Score = weight on OHS

S2: Sport – death by burpee and stuff (AMRAP – Rounds and Reps)

Min 1: 200m Row

Min 2: 20 body weight Lunges

Min 3: 9 burpees

Each round add 2 burpees

RX+: add 3 burpee

RX: as written

SP: Add 1 burpee

Score = number of burpees completed + partial.

so if I finished the 15 burpees but only did 10 on the round of 17 my score would be 15 + 10

L1: L1- 16 min OHS, kbs deadlift (No Measure)

16 min EMOM

Min 1: 20 trainer bar ohs EYES MUST BE CLOSED

Min 2: 30 single leg KB deadlift 35/18lbs (Hold bell in opposite hand as leg planted)

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

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

RX: As written

SP: 26/10lbs, 5/2.5lbs

JUST MOVE: SP weight 1/2 reps

L2: Life-Hinshawish (Time)

3 rounds

200m row or run

24 lunges

200m row or run

12 hanging tucks

200m row row or run

12 knee push ups

200m row or run

12 DB bent over row 30/20lbs

RX: as written

SP: 20/10lbs,

JUST MOVE: 2 rounds

21 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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