Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up E (No Measure)
4 rounds
10 Calorie Assault Bike @ 80%
5 Push Press + 5 Push Jerk w/ Empty Barbell
5 Dive Bomber Push Ups
10 Ab Mat Sit Ups
SPORT
S1: 9/11 hero wod (Time)
9/11 Hero WOD
2001m row or run
11 box jumps 30/24
11 thrusters 125/75 (125 pounds =125 deaths at The Pentagon)
11 burpee to pull ups
11 power cleans 175/105 (175 pounds= AA Flight #175, south tower)
11 hand stand push ups
11 kb swings 70/53
11 toes to bars
11 deadlifts 175/105
11 push jerks 110/75 (110 pounds = number of floors in each tower)
2001m row or run
RX+: Strict HSPU + MU for burpee pull ups (Weights do not increase)
RX: as written
SP: Thruster 95/65 or PC 135/85 or PJ 75/45
How will this work in a class?
Teams of 4-5 will share one set of equipment but the workout will be done individually. Stagger starts of each athlete by 1 min sending the faster athletes out first.
Modify all other movements as needed
Equipment needed:
4 barbells (at various loads)
Box
Pull up station
HSPU station
KB
LIFE
L1: Metcon (Time)
Life version of 9/11
2001m row or run
2 rounds (not for either of the run/rows)
11 box step ups 24/20
11 Single arm thrusters 30/20
11 burpees
11 KB SDHP 44/26
11 Push up
11 kb swings 44/26
11 Hanging knee tucks
11 DB Deadlifts 30/20
11 DB Shoulder press 30/20
2001m row
How will this work in a class?
Teams of 4-5 will share one set of equipment but the workout will be done individually. Stagger starts of each athlete by 1 min sending the faster athletes out first.
Modify all other movements as needed
Equipment needed:
2 DB’s
KB
Box
Pull up station
CORE: Metcon (No Measure)
4 rounds
10 GHD sit ups
10 glute bridges
40 standing in place lunges
40 Russian twists