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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Team lifts + hang (Weight)

15 min clock:

400m farmers carry 70/40lbs

——–THEN—-

Remainder time do a 3 rep max deadlift.

BE SAFE

RX+: 100/70lbs

RX: as written

SP: 50/30lbs

S2: Sport-2013 CF Games WOD (in teams of 2) (Time)

2000 Row

—–then—–

5 rounds

25 pull ups

7 push jerks 135/85

—–then—–

140/90 cal assault

—–then—–

5 rounds

10 burpees

10 hang power cleans

RX+: 155/105

RX: as written

SP 95/65

Break up work however you would like. One working at a time. 30 min cap

L1/2: Life Linchpin 3/13 (Time)

10-20-40

Kettlebell Swings 35/18lbs

Burpees

—- Then 800 m run or row —-

20-16-10

DB hang squat clean 30/15lbs

empty bar OHS

—–Then 800 m run or row—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run or row

42 min cap

RX: as written

SP: 18/10lbs, 20/10lbs PVC OHS

JUST MOVE: half reps

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog

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