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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

3 rounds

10 sit ups

10 med ball russian twist 20/10

1 min plank

S1: Pull-ups (Strict PU)

Min 0-8 kipping drills (hollow position)

Min 8-15 Every 1 min 5-banded pull ups with a 4 sec negative.

S2: Sport – unbroken (Time)

2 rounds for time

40 Wallballs (must stay moving to be unbroken)

30 shoulder to overhead (must stay at shoulders

20 pull ups (can’t come off)

Anytime you break one of the movements you must do a 400m run. sub 400 row if needed

RX+: 115/75 30/20 chest to bar or 7 muscle ups

RX: 95/65, 20/14

SP: 75/45 14/10, ring rows

20 min cap

L1: L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams

Min 3: 30 KB Russian Twists 26/18

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs

L2: Life – run,DbDL,Burp,Stepup,side plank (Time)

800m Run Then….

2 Rounds

30 DB Deadlift 30/20lbs

20 burpees

30 Step Ups w/knee lift at top 24/20″

20 side plank hip ups (lift hips in side plank)

RX: As written

SP: 20/16″, 20/10lbs

*20 Min Time Cap

AUX: AUX coaches choice (No Measure)

Kids Warm Up Game

K1: Warm-up (No Measure)

Relay Race

Kids Strength/Skill

K2: Thruster

Kids WOD

K3: Metcon (Time)

Chipper for Time (100 each teams of 2)

Wall balls

Push Ups

Knees to elbows


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