Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Thruster (5×2)
14 min EMOM Thrusters (5 rounds)
0-4 min Warm up 40% of clean
Every 2 minutes:
2 thrusters. Start at 40% of clean
Work up to a max 2 rep Thruster
Between rounds do 10 V ups
S2: Short sprint Deadlift (Project Rise Fitness) (Time)
3 rounds
20 deadlifts
10 Bar over burpees
RX+ 205/125
RX 165/105
RX 135/95
Time cap 6 min
This is a SPRINT. You will be capped if you go over the 6 min.
LIFE
L1: Metcon (Time)
500m Row
40 Air Squats
350m Row
30 Push Ups
150m Row
15 Burpees
*8 Min Time cap. This is a sprint.
*Score is time on first wod
After 8 min:
100 V ups for time with a partner
L2: 400 Run + 50’s (PRF) (Time)
400M Run
50 Box step ups
50 burpees
50 KB Swings 44/26
200 Single Unders
400M Run
CORE
CORE: 2 rounds NFT 1 min HS Hold (Sub HS walk if possible) 10 HSPU (Sub Strict if possible) 1 min bar hang (Project Rise Fitness) (No Measure)
2 rounds NFT
1 min HS Hold (Sub HS walk if possible)
10 HSPU (Sub Strict if possible)
1 min bar hang