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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 – 3 wods long (Time)

For time as a 2-person team:

100 Thrusters 95/65

80 Burpee Box Jumps 24/20

60 bar muscle ups

1k row 15 pulls then must rotate partners

——Rest 2 min—–

For time as a 2-person team:

50 Power Cleans 135/105

50 Overhead Squats 135/105

—–Rest 2 min—-

For time as a 2-person team:

100 GHD Sit-ups

100 Calories, Air Assault Bike

RX+: as written

RX: 75/45, 115/75, 100 pull ups

SP: empty bar, 95/55, ring rows

*45 min cap

L1: Life – Long GHD etc (Time)

Every time you stop moving you have to do 20 squats

50 GHD Sit-ups

300m row

50 Calories, Air Assault Bike

300m row

100 Empty Bar Thrusters

300m row

50 Burpee Box Jumps 20/16

300m row


300m row

50 DB clean and jerks 30/20lbs

300m row

RX: as written

SP: 20/10

40 min cap

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

Family WOD

K1: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP (10 min for under 8)

Teams of 2 or 3

Partner Sled push (wt is kid sitting on the sled one way and kid pushes empty sled back)

5 each person Stone to Shoulder (find a good wt and show tech)

100 Meter run or row together

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