Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
2 min dynamic stretch
3 min to set up all the equipment
SPORT
S2: Fatal Forty (Time)
Fatal 40
40 Reps of each
Wall Balls 20/14
Hang Cleans 95/65
Pull-Ups
Deadlifts 95/65
Push-Ups
Box Jumps 24/20
KB Swings 53/35
T2B
Air Squats
Snatches 95/65
Double Unders
Sit-Ups
Burpees
After each section you must do a 400m run.
RX+ as written
RX: 75/45 35/18
SP:RX weight 200m runs
55 min cap Start class as soon as possible. Most will be time capped.
LIFE
L1: Life – Fatal Forty (Time)
WB 10/6
DB hang clean 30/20
ring row
DB Deadlift 30/20
Push up
box step up 24/20
KBS 35/18
hanging knee tuck
air squat
Db snatch 30/20
Sit up
Burpees
6 week challenge: DB 10lbs
30 min cap + 15 min bike or walk after