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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – Team row weird wod (Time)


700/500 cal on rower for time

1 Max Snatch (weight = minus calories)

1 attempt max DU

1 attempt push ups

1 attempt wallballs 20/14

1 attempt KB swings 44/26lbs

RX+: 1200/1000 calories

RX: As written

SP: 500/300 KB=26/18lbs

45 min cap

Modify to single unders if needed

You each will get ONE ATTEMPT at each of the stations. Your reps for that station will be subtracted from your calories rowed. Snatch weight will also subtract. Both partners scores will count.

6 week Challenge

5 rounds

100 single unders

30 push ups

30 wallballs

30 KB swings

30 ground to OH with plate 15/10lbs

L1: Life – linchpin 4/17/16 (Time)

800m run or row

5 rounds

20 hip taps

20 sit ups


3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of dip


800m run or row

RX: as written

SP: 20/10lbs

6 week: half reps Keep feet on ground

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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