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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-Team hulk hogan (Time)

Mini “Hulk Hogan” (team of 2)

Every 4 minutes for 40 mins:

4 Muscle ups

8 DB thursters 70/50

12 suitcase step ups on box 30/24 (holding 1 DB)

16 Burpees

200m run or row or 20/12 ass bike(Both)

Score= slowest round. One athlete working at a time share reps

Rx+ As Written

Rx: 50/30lbs, 18 C2B, 8 Burpees

Sp: 30/20lbs, 21 Pull-Ups, Burpees

L1/2: Life – Linchpin 4/16 (Time)

For time:

10 rounds

4 thrusters empty trainer bar

4 sit ups

7 Round for time of:

200m Row

10 knee push ups

5 Rounds for time of:

200m run

10 double DB Delt raise 15/10lbs

15 DB bicep curls

20 DB arm circles overhead

RX: as written

SP: 10/5lbs

JUST MOVE: half reps

*Rest 1 minutes between workouts

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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