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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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SPORT

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

S1: Metcon (Time)

“The Chase”

10 Thrusters 95/65

10 KB Swings 53/35

10 Wall Balls 20/14

10 Deadlifts

10 Cals on the Rower

10 Burpees

* One Partner will be a “Zombie”. One Partner will be a “Defender”. The “Defenders” will begin the WOD when the clock begins. The “Zombies” will begin 1:00 after the “Defenders begin. If the “Zombie” catches the “Defender” the defender must do 10 Burpees on the spot while the Zombie continues on with the workout. After the Zombie and the Defender complete the workout. You will rest 3 Minutes and switch Roles.

S2: Metcon (AMRAP – Reps)

Partner Walking Dead Ab’s

2500m Row

*While Partner A rows. Partner B will be doing an AMRAP of sit-ups. Sit-Ups cannot begin until your partner is activley. rowing. You must switch every 250m.

*Score is total Sit-Ups.

Rx+: GHD Sit-Ups

Rx: Ab Mat Sit-Ups

LIFE

L1: Metcon (Time)

“The Chase of Life”

20 Thrusters, Empty Barbell

20 KB Swings, 35/26

20 Wall Balls, 14/10

20 KB Deadlifts, 35/26

20 Cals on the Rower

20 Burpees

* One Partner will be a “Zombie”. One Partner will be a “Defender”. The “Defenders” will begin the WOD when the clock begins. The “Zombies” will begin 1:00 after the “Defenders begin. If the “Zombie” catches the “Defender” the defender must do 10 Burpees on the spot while the Zombie continues on with the workout. After the Zombie and the Defender complete the workout. You will rest 3 Minutes and switch Roles.

L2: Metcon (AMRAP – Reps)

Partner Walking Dead Ab’s

2500m Row

*While Partner A rows. Partner B will be doing an AMRAP of sit-ups. Sit-Ups cannot begin until your partner is activley. rowing. You must switch every 250m.

*Score is total Sit-Ups.

Rx+: GHD Sit-Ups

Rx: Ab Mat Sit-Ups

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