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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1/2: Sport – Linchpin 10/9/16 (Time)

2 Rounds for time of:

30/20 Calories, Assault Bike

50 air squats

—-rest 2 min —

4 rounds

50 Double-unders

5 Clean & Jerks 135/95

—-rest 2 min—-

3 Rounds for time of:

50 Abmat Sit-ups

10 ft Front Rack Lunge 155/105

50 shoulder taps in HS position

RX+: as written

RX: 125/85, 115/75

SP: 85/45, 75/35

L1: Life-team 45min AMRAP (AMRAP – Rounds and Reps)

45 min AMRAP (teams of 2)

60 stick jumps partner holds wall sit

25 partner med ball pull overs

10 man makers 20/10 partner holds plank

7/5 cal assasult bike (each)

400m run or row (together)

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)