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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: 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: Life – Linchpin 8/21/16 (Time)

“Randy”

For time:

100 DB snatch 20/10lbs

*if you stop moving run a 400m

3 Rounds of:

20 GHD sit-ups

20 DB lunges 20/10lbs

20 ring rows (1 ring flipped grip)

5 Rounds of:

20 Cal row

30 empty bar good morning 35/15lbs

30 jane fondas

RX: as written

SP: 15/5lbs

JUST MOVE: Half reps

AUX: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats

Start at 90 deg go up half way

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