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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1-snatch or clean and Jerk 10 min emom (Weight)

16 min EMOM

Min 0-6: warm up

Every min for 10 minutes

1-3 Snatch or clean and Jerk at 80%

Snatch drills

S2: Sport – short chipper (Time)

40 Pull-ups

30 Clean & Jerks 115/80

20 Bar-facing Burpees

10 thrusters

RX+: as written

RX: 95/65, 115/75

Sp: 75/45lbs

L1: L1-17 EMOM (No Measure)

17 min EMOM

1 min: 80 flutter kicks

2 min: 12/8 assault bike

3 min: 1 min row 80 strokes per minute arms only.

15-17 min: 15 reps each leg each position Gluten Free. 3 positions

– dog peeing on fire hydrant

– poke leg back straight back

– create hook in leg and move upward.

JUST MOVE: half reps + 1 min row slow.

L2: Life – linchpin 2/10/17 (Time)

25-20 reps for time of:

GHD Sit-up

Calories, Rower


40-30 reps for time of:

Thruster PVC

Russian KB swings 26/18lbs


2 Rounds for time of:

400m run or row

20 knee Push-ups

20 Overhead Squats PVC

RX: as written

SP: every 5 minutes rest 1 min

JUST MOVE: half reps

23 min cap

AUX: AUX – Deadbug (No Measure)

Coaches lead all together.

5 minutes in dead bug every :30 sec change positions.

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