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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1/2: Sport – team 3 min AMRAP (AMRAP – Reps)

Teams of 2 complete

3 rounds

3 min Squat clean thrusters 115/75

3 mins of DB step ups 40/20

3 mins of Unison burpee (chest on ground together + jump and clap)

3 mins of pull ups

2 min rest

Rx+: 135/95, 50/30 sub muscle ups if you have them

Rx: as written

Sp: 95/65, 30/15

6 week challenge: empty bar 20/10lbs

L1/2: Life – Linchpin 4/16 (Time)

For time:

10 rounds

4 thrusters empty trainer bar

4 sit ups

7 Round for time of:

200m Row

10 knee push ups

5 Rounds for time of:

200m run

10 double DB Delt raise 15/10lbs

15 DB bicep curls

20 DB arm circles overhead

RX: as written

SP: 10/5lbs

JUST MOVE: half reps

*Rest 1 minutes between workouts

AUX: Aux a little extra (No Measure)

4 rounds NFT


5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch

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