Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Sport – team 3 individual (Time)
3 person teams, one person completes all reps of each movement they choose.
40 clean and Jerk 75/45 (person 1)
30 clean and jerks 95/65 (person 2)
20 clean and Jerks 115/75 (person 3)
40 burpees (person 1)
30 burpee box jumps (person 2)
20 burpee box step overs w/DB 30/15 (person 3)
40 Sit ups (person 1)
30 V ups (person 2)
20 GHD sit ups (person 3
One person working at a time. Each person must finish each designated section before the next person can start theirs. While partners are waiting they get to row and accumulate calories. Every Calorie rowed acts as 1 second off their total time when completing the whole wokrout. If you do the first part of the first 3 movements, you do not have to do the first movement of the others. You can mix and match however you’d like, but whatever athlete does whatever movement, they must complete all of those reps.
RX+: 95/65,115/75,135/95, 40/20
RX as written
SP: 65/35, 75/45, 95/65, 20/10
LIFE
L1: Life – team 3 person 100’s (Time)
3 person teams
7k row
+
100 KB swings 35/26
100 burpees
100 goblet squats 35/26
100 GHD sit ups
100 Box/bench dips
One athlete must be resting at all times. Complete in any order you’d like.
Aux: AUX – OH stability + down dog. (No Measure)
4 min EMOM
Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.
20 plank to down dog with 3 sec hold.
Family WOD
For Time Family WOD
FW: Metcon (Time)
1000 meter Row
150 Pull ups or Ring Rows
150 Push Ups
150 Sit ups
150 Air squats