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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – Linchpin 10/9/16 (Time)

2 Rounds for time of:

30/20 Calories, Assault Bike

50 air squats

—-rest 2 min —

4 rounds

50 Double-unders

5 Clean & Jerks 135/95

—-rest 2 min—-

3 Rounds for time of:

50 Abmat Sit-ups

6 Front Rack Lunge 155/105

50 shoulder taps in HS position

RX+: as written

RX: 125/85, 115/75

SP: 85/45, 75/35

L1/2: Life – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 35/18lbs

15 Burpees

—then—

2 Rounds for time of:

800m run or row

60 Air Squats

30 ring rows

15 DB snatches 30/20lbs

—-then—-

3 Rounds for time of:

200 single unders

30 plate wood chops 25/15lbs

RX: as written

SP: 26/10, 15/10lbs

JUST MOVE: 1/2 reps SP weight

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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