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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Sport – Team row weird wod (Time)


700/500 cal on rower for time

1 Max Snatch (weight = minus calories)

1 attempt max DU

1 attempt push ups

1 attempt wallballs 20/14

1 attempt KB swings 44/26lbs

RX+: 1200/1000 calories

RX: As written

SP: 500/300 KB=26/18lbs

45 min cap

Modify to single unders if needed

You each will get ONE ATTEMPT at each of the stations. Your reps for that station will be subtracted from your calories rowed. Snatch weight will also subtract. Both partners scores will count.

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

JUST MOVE:SP weight, half reps

45 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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