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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Linchpin – 10/17/16 (AMRAP – Rounds and Reps)

AMRAP 7 minutes of:

7 Burpees, lateral

7 Thrusters 115/80

1 Rope Climb, 15 ft

AMRAP 7 minutes of:

15 Air Squats

5 Deadlifts 275/185

AMRAP 7 minutes of:

12/9 Calories, Assault Bike

6 Hang Power Snatch 115/80

6 Overhead Squats 115/80

RX+: as written

RX: 95/65, 205/105

SP: 65/35, 155/75,

Sub 5 single ring ring rows flipped grip

*Rest 2 minutes between workouts

L1: Life – linchpin 5/9 (Time)

8 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press

—–no rest—–

10 rounds

10 Air Squats

10 mountain climbers

5 sit ups

—-no rest——

For time:

2 rounds

500m row

400m run

30 Calories, Assault Bike

Rx: 30/20lbs

Sp: as written

45 min cap

AUX: aux – row (No Measure)

1500m row at 70%