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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: S1 – Saturday Strength (Weight)

15 min to establish a max Front Squat

S1/2: Sport – Partner 20 min AMRAP (AMRAP – Rounds and Reps)

20 Min AMRAP: (with a partner)

20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees

30 Thrusters (95/65) 30 Box Jumps 30 Burpees

40 Thrusters (75/45) 40 Box Jumps 40 Burpees

50 Thrusters (45/35)

Max Calorie Row in Remaining Time

RX+: Start 1t 135/95lbs and 30/24″

RX: as written

SP: start at 75/45lbs down by 5’s each time 20/16″

L1/2: Life – Linchpin 7/10/16 (Time)

3 Rounds for time of:

40 KB Deadlifts 53/35lbs

15 Overhead Squats trainer bar or PVC

3x(21-15-9) reps for time of:

Hang DB Squat Clean 20/10lbs

jumping ring muscle ups (half reps)

For time:

800m Run or row

rest 1 min

400m run or row

rest :30

200m run

RX: as written

SP: 35/18lbs, 10/5lbs

6 week: sub ring rows, SP weight. Every 4 minutes rest 1 minute. 35 min cap

40 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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