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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: s1 – max push ups (AMRAP – Reps)

6 min to establish 3 -1 rep max sets of push ups

Please use bands or go on knees if you cannot do more than 8 each round.

S2: Sport – Kettlebell buddy (Time)

10 rounds

200m run(both people)

15 KB Should to OH

20 KB squats

20 KB swings

The team must hold a KB the whole time except the run. If dropped the team must do an 800m run together.

RX+:70/53

RX: 53/35

SP: 35/18lbs

JUST MOVE: SP weight no KB on run or drop rule.

30 min cap

L1/2: Life- linchpin 7/25/16 (Time)

FOR TIME:

3 Rounds for time of:

400m run

15 Knees-to-elbows

50 single arm Russian kb swings 35/18lbs

3 Rounds for time of:

50 Air Squats

25 ring rows

30 DB hang cleans 20/10lbs

21-15-9 reps for time of:

Row, Calories

DB bench press

Sit ups

*50 min cap

——–

Rx: as written

Sp: 15/5lbs, 26/10lbs

JUST MOVE: every 4 min rest 1 min stop at 35 min

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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