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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – lInchpin 6/11/16 real (Time)

3 Rounds for time of:

15 pull ups

10 Squat Cleans 135/95

20 Box Jumps 24″/20″

3 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 115/80

For time:

60/40 Pull-ups, strict

*every time you break run 400m

RX+: as written

RX: 20lbs lighter, 40/20 pull ups

SP: 40lbs lighter, 40/20 banded pull up. make it hard.

*Rest 3 minutes between workouts

L1: Life – Linchpin 7/10/16 (Time)

3 Rounds for time of:

40 KB Deadlifts 53/35lbs

15 Overhead Squats trainer bar or PVC

3x(21-15-9) reps for time of:

Hang DB Squat Clean 20/10lbs

jumping ring muscle ups (half reps)

For time:

800m Run

rest 1 min

400m run

rest :30

200m run

RX: as written

SP: 35/18lbs, 10/5lbs

40 min cap

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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