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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)


S1: Saturday Fun-Day (Time)

With a partner:

10 rounds (each)

200m sprint (partner holds plank),

20 situps (partner holds goblet squat at 90 degrees with KB)

10 KB swings 53/35 (partner hangs on bar)

10 knees to chest (partner holds handstand against wall)

3 wall walks (partner rests)

You can break up each movement as necessary, but both partners must finish each movement of each rounds before moving on to the next movement. If you can’t do it unbroken that’s fine, but you have to switch. Reps do not count if the partner is not holding the other movement.

*score is total time between partners

Rx+: 70/53, Toes to bar, 5 Handstand Pushups

Rx: As written

SP: 35/18, 1 wall walk


L1: Saturday Fun-Day (Time)

For Time:

3 rounds:

20 pvc OHS

run 200m

20 DB hang clean and jerks

run 200m

20 box step ups 24/20

run 200m

20 Med ball OH lunges 14/10

run 200m

30 stick jumps

run 200m

40 min cap

AUX: AUX – tic tac to (No Measure)

Medball tic tac to

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