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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Ropes + HS (No Measure)

16 min EMOM

Min 0-10:

Even: 10 DB shoulder press

Odd: :30 HS hold (sub belly facing or pike if needed)

Min 10-16: rope climb technique

S2: Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
SP: half reps

Sub25 GHD sit ups if you would like.

L1: L1 – 16 min Leg City (Time)

16 min EMOM

Min 1: 14/10 cal row

Min 2: 8/6 Leg only Assault bike

Min 3: :30 wall sit + 12 lunges

Min 4: 1 min stand on one leg with eyes closed and leg lifted out in front at 90 deg.

RX: as written

SP: 10/8 cal

L2: Life medium row (Time)

1000m row (every 250m do 40 mountain climbers)

800m run (every 200m do 20 air squats)

60 GHD sit ups (every 15 do 4 stair runs)

60 burpees (every 15 rest :20 seconds)

22 min cap

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds