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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

L1: Life – Linchpin 7/17/16 (Time)

For time:

80 ring rows

60 DB Clean & Jerks 30/20lbs

40 Bar-facing Burpees

30-20-10 reps for time of:

Goblet Squat w/1 DB.

DB floor press

In a 5 minute window:

50 GHD Sit-ups

Max Cals Row (subtract calories as seconds from total time)

RX: as written

SP: 20/10lbs

S1: Sport – Partner DB farmers up down (Time)


2000m row or run

400m farmers walk

100 DB up downs

100 single DB squats

100 GHD sit ups

100 single arm shoulder press

2000m Row or run


RX: 50/30

SP: 40/15

6 week: 60 reps SP weight

Sub kettlebells if needed too

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

Family WOD

K1: Metcon (Time)

Family WOD Together

200m run (relay) Each do a 200 one at a time

30 synchronized KB swings

40 synchronized box jumps total

30 Partner Deadlifts with one bar

400 m run together

40 synchronized burpees

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