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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1/2: Sport – Sunday stuff thats long (Time)

9-15-21

Front squats 95/65

pull ups

4 Rounds for time of:

400m run

20 Wallball Shots 20/14

10 Deadlifts 275/185

3 rounds

3 Bar Muscle-ups (sub jumping if you need to)

5 Handstand Push-ups (sub seated DB press as needed)

7 Toes-to-bar

RX+: as written

RX: 45/35, 185/105

SP: PVC, 135/75, Seated DB press

Sub jumping ring or bar muscle ups

*Rest 2 minutes between workouts.

L1/2: Life- 16.1 alternative (Time)

With a 45 minute running clock, complete:

5 rounds

6 min EMOM

min 1: 10 GHD

min 2: 30 skier jumps

min 3: :30 plank hold

min 4: 10 wallballs

min 5: 30 mountain climbers

min 6: :30 DB Zombie Hold

then, run 1 mile or 1600m row

Time Cap: 45 Minutes

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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