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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – team sport 5×5’s (Time)

“Teams of 2, 5 rounds each, share bike, alternate 5s by round:

*5×5 Back Squats (from floor) (135/95)

1.6 mile Assault bike(split)

*5×5 Power Cleans, alternate (135/95)

1.6 mile Assault bike(split)

*5×5 S2OH, alternate (135, 95)

1.6 mile Assault bike (split)

*5×5 Pull-ups

1.6 mile Assault bike

*5×5 Box Jumps (30/24)

1.6 mile Assault bike

RX+:185/105 30/24″

RX: as written

SP: 95/65lbs 24/20″

L1/2: Life – Fatal Forty (Time)

WB 10/6lbs

DB hang clean 30/20lbs

ring row

DB Deadlift 30/20lbs

Push up

box step up 24/20lbs

KBS 35/18lbs

hanging knee tuck

air squat

Db snatch 30/20lbs

Sit up

Burpees

After each round run or row 200m

RX: as written

SP: 20/10lbs, 26/10lbs

JUST MOVE:SP weight, half reps

45 min cap

AUX: aux – 2 mile (No Measure)

2 mile run cool down

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