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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1 – bro day #5 (Weight)

16 min EMOM

Min 1 : 15 DB bench press

Min 2: 15 GHD sit ups

Min 3: 15 BB skull crushers

Min 4:15 DB delt raises

S2: Sport – team burpee PC (Weight)

In a team of 2.

10 min EMOM

5 power cleans

15 burpees

—-then rest 2 min —-

10 min EMOM

3 thrusters

15/12 cal row

RX: as written

SP: 10 burpes, 10/8 cal row

Score = weight used

Life – linchpin 5/9 long stuff (Time)

6 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press 20/10

—–Then—–

800m run or row

—–Then—-

8 rounds

10 Air Squats

10 mountain climbers

5 sit ups

200m run

Rx: 30/20lbs

Sp: as written

JUST MOVE: every 3 min rest 1 min, + half reps/distance

40 min cap

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog