Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Old School Warm Up (No Measure)
Everyone Starts on one end of the room
Jog Down and Back x 3
Runners Lunge Down
Reverse lunge with rotation back
Bear Crawl Down
Burpee Broad Jump Back
High Knees Down
Butt Kicks Back
Side Shuffle Down and Back
then
2 Rounds
10 Wall Balls
10 KB Swings
SPORT
S1: Metcon (Time)
Team of 3-4
25 Squat cleans 185/115
25 Burpee Pull ups
25 cal row
50 Squat cleans 165/105
50 burpee pull up
50 cal row
75 Squat cleans 135/95
75 Burpee pull up
75 Cal row
RX+ 215/125, 185/115, 165/105
RX: as written
SP: 155/95, 125/75, 95/65
One athlete working at a time.
*Athletes can sub Burpee MU. Ring = 4, Bar MU = 3 burpee pull ups
40 min Cap
LIFE
L1: Metcon (Time)
Teams of 3-4
All athletes can work at the same time but cannot advance past the 50’s until all 3 movements reps are completed. Same is true with the 100’s and 150’s.
Total reps as a team:
50 box jump or step overs 24/20
50 man makers 10/5
50 Cal Row
100 Box jump or step overs 24/20
100 man makers 10/5
100 Cal Row
150 Box jump or step overs 24/20
150 man makers 10/5
150 Cal Row
40 min Cap
CORE
AUX: Metcon (Time)
Accumulate 3 min plate pinch
35 (Comp)/25 (hi-temp)
Every time you drop you have to do 15 v-ups.
Score = total time