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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up E (No Measure)

4 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: 9/11 hero wod (Time)

9/11 Hero WOD

2001m row or run

11 box jumps 30/24

11 thrusters 125/75 (125 pounds =125 deaths at The Pentagon)

11 burpee to pull ups

11 power cleans 175/105 (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings 70/53

11 toes to bars

11 deadlifts 175/105

11 push jerks 110/75 (110 pounds = number of floors in each tower)

2001m row or run

RX+: Strict HSPU + MU for burpee pull ups (Weights do not increase)

RX: as written

SP: Thruster 95/65 or PC 135/85 or PJ 75/45

How will this work in a class?

Teams of 4-5 will share one set of equipment but the workout will be done individually. Stagger starts of each athlete by 1 min sending the faster athletes out first.

Modify all other movements as needed

Equipment needed:

4 barbells (at various loads)

Box

Pull up station

HSPU station

KB

LIFE

L1: Metcon (Time)

Life version of 9/11

2001m row or run

2 rounds (not for either of the run/rows)

11 box step ups 24/20

11 Single arm thrusters 30/20

11 burpees

11 KB SDHP 44/26

11 Push up

11 kb swings 44/26

11 Hanging knee tucks

11 DB Deadlifts 30/20

11 DB Shoulder press 30/20

2001m row

How will this work in a class?

Teams of 4-5 will share one set of equipment but the workout will be done individually. Stagger starts of each athlete by 1 min sending the faster athletes out first.

Modify all other movements as needed

Equipment needed:

2 DB’s

KB

Box

Pull up station

CORE: Metcon (No Measure)

4 rounds

10 GHD sit ups

10 glute bridges

40 standing in place lunges

40 Russian twists

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