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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

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

Team of 2 one working at a time.

2000m row or run

400m farmers walk

100 DB up downs

100 single DB squats

100 GHD sit ups

100 single arm shoulder to overhead

2000m Row or run


RX: 50/30

SP: 40/15

Sub kettlebells if needed too

L1: Life – (Time)

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

RX: as written

SP: 10/6lbs

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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