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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – Double date (Time)

“Double Date” (teams of 2)

8 rounds (of each) Break up however you would like. 1 working at a time (except run)

200m partner run

15 goblet squats (Same DB weight as lunges)

10 Push ups

5 Hang Power clean

—–Then—-

200m lunge DB lunge

RX+185/115 70/50lbs sub HSPU

RX:135/95 50/30lbs

SP: 95/65 30/15lbs

45 min cap

L1: The “Life” Ironman (PRF) (Time)

1 mile Run

80/50 Cal Assault

3000 Row

Every time you stop moving you must do 20 air squats

3 min AMRAP stair climbs (sub walking lunges if needed)

Partition as you would like.

——- some start on assault bike——–

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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