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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1- 50 Strict pull ups (Time)

10 min to complete

50 strict pull ups for time

RX+: chest to bar

RX: chin over

SP: banded (write color of band/s in notes.)

S2: 8 round SCT + DB step overs (Time)

Partners one working at a time

800m run or row (both complete)

10 rounds

3 squat clean thrusters

6 deadlifts

9 DB step ups 20″/16″

12 burpees

800m run or row (both complete)

RX+ 155/105 50/40

RX 125/85 40/30

SP 95/65 30/20

30 min cap

L1/2: Life – long saturday?? (Time)

5 rounds:

200m run or row

40 Russian KB Swings

20 box tricep dips

40 lunges (in place) holding KB

20 burpees

8/5 cals on assault ARM ONLY

Cash Out:

50 v-ups

AUX: AUX – 1 mile run or core (Time)

1 mile run

—-OR—–

6 min plank

Charity wod (AMRAP – Rounds and Reps)

LIFE and SPORT options

22 min AMRAP

200m run or row

8 burpees

6 front squats

4 shoulder to overhead

2 clean and jerks

Partner holds Kettlebell in goblet position while other athlete is moving. Rotate working athlete as needed.

Weights:

Barbell RX = 135/95lbs Scaled = 95/65lbs

Kettlebell RX = 53/35lbs Scaled = 35/18lbs

LIFE: complete with 30-20/15-10lbs DB’s

Score = Total number of completed rounds + partial rounds.

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