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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 – Good partner long wod (Time)

Teams of 2-3 (one working at a time)

2k row

50 ground to overhead 95/65

40 burpees

50 power cleans 115/75

40 burpees

50 deadlifts 205/125lbs

40 burpees

50 wallballs 20/14

40 burpees

2k row

RX+: 135/95, 185/115, 275/205

RX: as written

SP: 65/35, 95/45, 145/75

45 min cap

L1/2: Life – Linchpin 9/16 (Time)

5 Rounds for time of:

20 cal row

12 Burpee Box step overs, 20/16″

9 DB Bicep Curl + Press 20/10lbs

—–then—-

4 Rounds for time of:

200m Run

10 DB front squats 20/10lbs

10 Double DB Russian swings (like KB swings

—-then—-

2 Rounds for time of:

200m suitcase farms walk 30/20lbs (1 DB) walk inside in place for 2 min to sub for weather

20/15 cal assault

20 hanging knee tuck

RX: as written

SP: 15/5lbs, 20/10lbs

JUST MOVE: Half reps

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

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