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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – linchpin 3/27/16 (Time)

For time:

20 Back Squats 225/155

2 Mile run or 3k row

20 Back Squats 225/155

5 Rounds for time of:

50 Double-unders

25 Push Press 75/55

For time:

30 Burpees to 12″ above reach

15 Bar Muscle-ups

30 shoulder taps

*Rest 3 minutes between workouts

RX+: as written sub 20m HS walk if you would like

RX: 155/105, jumping bar muscle ups, 50 shoulder taps

SP: 135/95, jumping ring muscle up, 50 hip taps

L1/2: Life-team 45min AMRAP (AMRAP – Rounds and Reps)

45 min AMRAP (teams of 2)

60 stick jumps partner holds wall sit

25 partner med ball pull overs

10 man makers 20/10 partner holds plank

7/5 cal assasult bike (each)

400m run or row (together)

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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