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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1- Coaches choice (Weight)

16 min to do what they would like

S2: Sport – DL,run (Time)

2 rounds for time:

20 GHD sit ups

20 deadlifts (225/155)

400m run

rest 1 min

Rx+: as written

Rx: 155/105

SP: 95/65

L1: L1-16min climbers,skierlinejump,DBDL,ski rower (No Measure)

16 min EMOM:

min 1: 80 mountain climbers

min 2: 24 KB half turkish get up (hand plant to press position all on knee) 26/18

min 3: 25 Double DB Deadlift 30/15lbs

min 4: 60 Lateral plate arm circles 5/2.5lbs

RX:as written

SP: 20/10lbs

JUST MOVE: SP Weight 1/2 reps

L2: Life – barbellwod, (Time)

12 rounds

9 deadlift 45/35 (empty bar)

8 hang clean

7 shoulder press

6 sit ups

After 3 round do a 400m run or row

JUST MOVE: 6 rounds

AUX: AUX – Couch stretch (No Measure)

2 min Each side

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