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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1/2: Sport – Partner girls wod (AMRAP – Rounds and Reps)

35 min clock get as far as you can. One working at a time.

The 2 min rest is when you will clean up/get and set up your equipment for the previous/next workout.

“Grace” 30 clean and Jerks 135/95

—–Rest 2 min—-

“Helen” 3 rounds

400m run

21 KB swings 53/35

12 pull ups

—–Rest 2 min—-

“Diane” 21-15-9

Deadlift 225/155

HSPU

—–Rest 2 min—-

“Fran” 21-15-9

Thrusters

Pull ups

—–Rest 2 min—-

“Annie”50-40-30-20-10

Double unders

sit ups

—–Rest 2 min—-

“Nasty Girls”

3 rounds for time of:

50 Squats

7 Muscle-ups

10 Hang power cleans 135/95

RX+: as written

RX: Mod MU or HSPU

SP: 95/65, 165/105, 65/35, 35/18lbs

scoring = each girl counts as a round. reps will be reps of partial wod completed.

L1/2: Life – linchpin sunday long 3 workouts (Time)

10 rounds

20 banded weighted jumping jaxs

30 plie pole calf raise

10 DB shoulder press 30/15

—–10 stair runs—-

100 Air Squats

100 mountain climbers

100 Air Squats

—–10 stair runs—-

500m row

400m run

50 Calories, Assault Bike

Rx:as written

Sp: 20/10

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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