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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1/2: Sport – Linchpin 8/28/16 (Time)

In a team of 2. One working at a time. Both run/row

27-21-15-9 reps for time of:

Wallball Shot 20/14

Clean & Jerk 95/65

2 Rounds for time of:

20 lunges

50 Abmat Sit-ups

400m run or row

3 Rope Climbs

30 pull ups

800m run or row

3 Rope Climbs

30 burpees

400m run or row

3 Rope Climbs

RX+:as written (legless)

RX: 75/45

SP: 45/35

Sub 7x’s ring rows

L2: Life 5×7 5 min AMRAPs (AMRAP – Reps)

5 min AMRAP

10 sit ups

10 air squats

—–Rest 1 minutes——–

5 min AMRAP

Box jumps or step ups 24/20

—–Rest 1 minutes——–

5 min AMRAP

GHD back ext 45/25

—–Rest 1 minutes——–

5 min AMRAP

burpee with DB (must press DB at top) 20/10

—–Rest 1 minutes——–

5 min AMRAP

stair runs

—–Rest 1 minutes——–

5 min AMRAP

Cal Row

—–Rest 1 minutes——–

4 min AMRAP

Foam Roll anywhere that hurts

Every time the coach announces a 200m run you must complete it.

JUST MOVE: 4 min AMRAPS 2 min rest

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

SPORT

12 Min EMOM (Row,DU,PP) (AMRAP – Reps)

12 Min EMOM (4 Rounds)

1 Min: :45 Max Calorie Row

2 Min: :45 Double Under

3 Min: :45 Push Press

Rx+ :135/95

Rx: 95/65

Sp: 75/55

*Score is Total Reps + Calories.

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