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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1/2: Sport – Rise 7’s Team (Time)

14 Rounds:

7 thrusters 135/95lbs

7 sumo deadlift high pull

7 burpees

7 DB snatch (L arm) 50/30lbs

7 DB snatch (R arm)

7 back squats

7 wallballs 20/14

RX+:as written

Rx: 95/65

SP: 75/45

30 min cap


One working at a time

L1/2: Life – (Time)

50 bicep curl to press 20/10lbs

1 mile run 1600m row (every 400m do 30 squats)

80 Russian twists 14/10lbs

800m run or row (every 400m do 30 squats)

40 Russian twists

400m run or row + 30 squats

20 Russian twists

50 bicep curl to press 20/10lbs

RX: as written

SP: 10/6lbs, 10/5lbs

JUST MOVE: Start at the 800m run part.

40 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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