In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1- Flight simulator (Time)

Flight Simulator

Double Unders


All sets must be unbroken

If you break the set, you must start it over again

You must also stop the rope between each set.

If you have time 3×10 single arm bent over row and push ups.


RX: 1/2 reps DU

SP: double reps single unders

S2: Sport – lInchpin 6/11/16 real (Time)

3 Rounds for time of:

15 pull ups

10 Squat Cleans 135/95

20 Box Jumps 24″/20″

3 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 115/80

For time:

60/40 Pull-ups, strict

*every time you break run 400m

RX+: as written

RX: 20lbs lighter, 40/20 pull ups

SP: 40lbs lighter, 40/20 banded pull up. make it hard.

L1: Life – linchpin 5/15/16 (Time)

6 rounds

10 DB squat clean thruster 30/15lbs

10 Sit up

20 lunges

10 hanging knee tuck

20 air squats

20 donkey kicks

200m run

RX: as written

SP: 20/10

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

Skip to toolbar