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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – bro day #5 (Weight)

16 min EMOM

Min 1 : 15 seated on floor DB press

Min 2: 15 GHD sit ups

Min 3: 15 BB skull crushers

Min 4:15 Revesre V up on sliders

S2: Sport – 4 rounds row,wb,bj,burp (Time)

4 rounds

500/400m row

30 box jumps/ step ups 24/20″

20 wallballs 20/14lbs

10 burpees

RX+:30/24″

RX: as written

SP: 20/16″ 14/10lbs

L1: L1 – 16min ass,updwncj, coaches choice (No Measure)

16 min EMOM

Min 1: Coaches choice

Min 2: Coaches choice

Min 3: 14/10 cal assault (pedal backwards)

Min 4: 14 up downs + DB shoulder press 20/10lbs

RX:as written

SP: 15/5lbs

6 week challenge: 10/8 bike, 10 up down

L2: Life – 800 run chipper 800 run (Time)

800m run or row

80 DB punches 15/10lbs

:70 sec plank

60 no squat wallballs10/4lbs

50 single leg DB Deadlift

40 bicep curls

30 DB delt raises

20 DB updown clean and jerk

10 DB thrusters

800m run or row

6 week challenge: 10/5lbs, 600m run or row

22 min Cap

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