Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Coaches Choice (No Measure)
S2: Sport – WB up down + heavy (Time)
12,11,10…3,2,1
Wallballs 20/14
up downs
—-Rest 2 min— —
5,4,3,2,1
Power cleans 165/105lbs
DB Burpee box step over 40/20
RX+: Burpees, 205/125, 50/40
RX: as written
SP: 115/45lbs 30/15lbs
Change to start at 12 vs 20
L1: L1 – row spin class (No Measure)
3 rounds with no rest.
Min 0-5 rowing fast. after 30 pulls get off and hold plank for :30 seconds
Min 5-10: arms only rowing after 30 pulls get off and do 20 step ups 20/16″
Min 10-15: 500m row after complete do max sit ups
L2: Life – row jerks, wb etc (Time)
Focus: Upper body and core control with DBs and rings; Lower body focus with wallballs, flutter kicks and jane fondas.
5 rounds:
200m run or row
10 DB Clean & Jerks 30/15
5 ring row into jumping dip
10 Wallballs 14/10
40 Flutter kicks
20 Jane fonda’s
RX: was written
SP: 20/10lbs
MOVE:3 rounds
23 min cap
AUX: AUX – shoulder ext rot (No Measure)
2 min Door jam shoulder stretch for ext rotation