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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – team 2k row run (Time)

Team WOD

In Teams of 2

2 K Row

100 Thrusters

100 Burpees

200 KB Swings

Everytime you switch with your partner you must do run 200m run. Do big sets. Partner can be working while you run.

RX+ 135/95 70/53lbs

RX 115/75 53/35lbs

SP 95/65 35/18lbs

Life – 12 Days of August (Time)

12 days of August

1 Run 200m

2 Manmakers (20/10)

3 burpees

4 DB Push Press 20/10lbs

5 Hanging Knee Tucks

6 V-ups

7 No Squat Wall Balls 10/4lbs

8 Jumping Lunges

9 Sit Ups

10 Box Step-Ups (24/20)

11 Up Downs

12 stair climbs

RX: as written

SP: 15/5lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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