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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Running Hulk hogan (Time)

Every 4 minutes for 40 mins (team of 2):

CATCH: every round add either 1 MU, 1 PC or 2 burpees to your total rep count.

200m run (together)

5 Muscle ups

10 Power Cleans,

20 Burpees

Rx+ 185/135, As Written

Rx: 135/95, 12 pull ups

Sp: 95/55, 15 ring rows

6 week: 65/35lbs 15 ring rows

Life – Fatal Forty (Time)

WB 10/6lbs

DB hang clean 30/20lbs

ring row

DB Deadlift 30/20lbs

Push up

box step up 24/20lbs

KBS 35/18lbs

hanging knee tuck

air squat

Db snatch 30/20lbs

Sit up

Burpees

After each round run 200m

RX: as written

SP: 20/10lbs, 26/10lbs

6 week: SP weight do half reps

45 min cap

AUX: AUX – run easy (No Measure)

Easy 800m run

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