Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD
Coaches Choice (No Measure)
S1: Sport – Linchpin 11/6/16 (Time)
50 Burpee Box Jumps 24″/20″
100/70 Calories, Assault Bike
50 Chest to bar Pull-ups
*Every 30 seconds do 1 Clean & Jerk.
*Part “A” use 185/135.
*Each workout begins with a clean & jerk.
*Rest 3 minutes between workouts.
RX+: as written
RX: 135/95, chin over
SP: 95/45, Mod pull up
L1: Life – Linchpin 8/14/16 (Time)
50-40-30-20-10 reps, Air Squat
25-20-15-10-5 reps DB clean and Jerk 20/10lbs
Wallball Shot 14/10lbs
Hanging knee tuck
1 Mile Run
RX: as written
SP: 15/5lbs 10/4lbs
AUX: AUX – run easy (No Measure)
Easy 800m run