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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1/2: sport – Jeremy’s birthday 40th (Time)

40 hang power snatch 95/65

40 cal row (30 for women. Can break)

40 push ups (20 for women)

40 cal assault bike (25 for women can break)

40 pull ups (can break)

40 wall balls 30/20

40 double unders (Sub 3x’s singles)

40 overhead squats 95/65

40 push jerk 95/65

40 burpees (Break = stop moving)

Every time you break a movement up you must run 100m. Each break you will increase your run by 100m. So if I break my 4th time I will run 400m on that run.

RX+: as written

RX: 75/45, 20/14

SP: 55/25

JUST MOVE: 20 reps of each at SP weight

45 min cap

L1/2: Life – linchpin 4/17/16 (Time)

800m run or row

5 rounds

20 hip taps

20 sit ups

—–Then—–

3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of dip

—-Then—

800m run or row

RX: as written

SP: 20/10lbs

JUST MOVE: half reps

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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