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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport-Team hulk hogan (Time)

Mini “Hulk Hogan” (team of 2)

Every 4 minutes for 28 mins:

5 Muscle ups

10 Power Cleans,

10 Burpees

200m run (Both)

Score= slowest round. One athlete working at a time share reps

Rx+ 185/135, As Written

Rx: 135/95, 18 C2B

Sp: 95/65, 21 Pull-Ups

L1: Life – long saturday (Time)

30 stair runs (do these at any time)

3k row (Do this at any time)

+

50 KB swings 35/26

50 burpees

50 goblet squats 35/26

50 GHD sit ups

50 Box/bench dips

AUX: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch

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