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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Partner (Time)

100 KB swings 53/35

100 Goblet squats

100 hand release push ups

1 mile run or 1600m row

50 double squat WB 20/14

50 thrusters 135/95 (Should be heavy)

RX+: 185/115 70/53

RX: as written

SP: 75/45 35/18lbs

45 min cap

L1: Life – Linchpin 6/26/16 (Time)

3 rounds

10 push ups

10 bench dips

10 single ring ring rows

200m run

3 Rounds for time of:

30 DB lunges 20/10lbs

20 OH lunges 20/10lbs

50 Abmat Sit-ups

10 rounds

5 Burpees

1 stair climb

RX:as written

SP: 15/5lbs

6 week: SP weight Every 4 min rest 1 minute 30 min cap.

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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