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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1/2: Sport – Saturday long team stuff (Time)

teams of 2 one working

100 front squats 95/65lbs

—then—-

6 rounds

10 Burpee box jumps 24/20″

20 pull ups

30 GHD sit ups

40 Thrusters 95/65lbs

50 Double unders

—then—

50 Front squats 95/65lbs

RX+: 100 DU, 135/95

RX: as written

SP: 100 single unders, 75/35 Ring rows

40 min cap

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 – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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