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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up F (No Measure)

2 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

S1: S1- Rowing glory (Distance)

16 min EMOM

Min 1: 1 Min Row for Meters

Min 2-3: rest

Min 4: 1 Min Row for Meters

Min 5-6: rest

Min 7: 1 Min Row for Meters

Min 8-9: rest

Min 10: 1 Min Row for Meters

Min 11-12: rest

Min 12: 1 Min Row for Meters

Min 13-14: rest

Min 14: 1 Min Row for Meters

RX+ 300/275m (1:40/1:50 avg)

RX: 275/240m (1:50/2:05 avg)

SP: 240/200m (2:05/2:30 avg)

Score = total meters across the 6 rounds.

S2: Sport – ropes chipper (Time)

For time:

8 Rope Climbs, 15 ft

60 GHD sit-ups

6 Rope Climbs, 15 ft

1000m Row

4 Rope Climbs, 15 ft

20 Burpees

2 Rope Climbs, 15 ft

RX+: as Written

RX: 75/45

SP: empty bar

Sub 5 x’s DB bent over row for rope climb 20/10lbs

L1: L1 – 16 min DB burp, DB lunge, DB hang (No Measure)

16 min EMOM

Min 1: 10 DB Burpee 30/20

MIn 2: 24 Curtsey lunges

Min 3: 30 single arm bent over row with DB

Min 4: 15 DB sit ups (1 DB sit up)

RX:As written

SP:20/10lbs

L2: Life-10’s med ball (Time)

10 rounds

6 Med ball squat clean

6 self wall balls (throw to yourself)

6 Med ball push ups (Arm on ground, chest touches ball)

6 russian twist with med ball

200m run or row

RX 20/14

SP 14/10

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.

Kids Strength/Skill

K1: Thrusters

Kids WOD

K2: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

5 Cal on Row or Bike

10 Sit ups

15 DB shoulder to overhead

20 jump ropes