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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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GM: Game – plate centipede (No Measure)

Play after warm up before L1/S1

2 team race across the room. Everyone is standing on a plate with one extra plate. You cannot touch the ground but have to advance the whole team across the room and back.

Use different weighted plates

Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

L1: Life – Fatal Forty (Time)

WB 10/6lbs

DB hang clean 30/20lbs

ring row

DB Deadlift 30/20lbs

Push up

box step up 24/20lbs

KBS 35/18lbs

hanging knee tuck

air squat

Db snatch 30/20lbs

Sit up


After each round run or row 200m

RX: as written

SP: 20/10lbs, 26/10lbs

6 week: SP weight do half reps

45 min cap

S1: Sport – Bruce’s Wedding wod (Time)

Teams of 2-3 (one working at a time)

2k row

50 ground to overhead 95/65

40 burpees

50 power cleans 115/75

40 burpees

50 deadlifts 205/125lbs

40 burpees

50 wallballs 20/14

40 burpees

2k row

RX+: 135/95, 185/115, 275/205

RX: as written

SP: 65/35, 95/45, 145/75

45 min cap

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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