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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: S1 – Linchpin 1rm clean and jerk (Time)

In a 13 minute window:

1 RM clean and jerk

—-rest 2 min—-

4 Rounds for time of:

400m run or row

15 Wall Balls 20/14

15 Pull-ups (sub ring rows)

—–rest 2 min—–

21-15-9 reps for time of:

Calories, Rowing

push ups

GHD sit ups

RX+: Sub HS push ups and 5 MU

RX: as written

SP: 14/10lbs

Sub 5×5 rep clean and jerk for newer lifters.

Write weight in notes.

L2: Life – Linchpin 6/11/16 (Time)

3 Rounds for time of:

20 ring rows

20 single arm DB squat cleans 30/20lbs

20 Box step ups 20/16″

3 Rounds for time of:

40 Wallballs 14/10lbs

20 v-ups

20 kettlebell swings 35/26lbs

For time:

accumulate 8 minutes holding 2 DB’s overhead

*every time you break run 400m

RX: as written

SP: 20/10lbs, 26/10lbs

JUST MOVE: half reps

AUX: AUX – shoulder pec stretch (No Measure)

2 min lie on foam roller and do heart opener.

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