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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 – Linchpin 9/11/16 (Time)

4 Rounds for time of:

200m Run or row

10 Thrusters 135/95

2 Rope Climb

—–rest 2 min—-

4 rounds

10 deadlift 135/95

20 KB swings 53/35lbs

30 air squats

—-rest 2 min—-

4 rounds

5 push ups

10 clean and jerks 135/95

20 grasshoppers

RX+:as written

RX: 95/65

SP: 75/45

sub 10 single ring ring underhand grip ring rows for rope climbs

L1/2: Life – Team 4×7 min AMRAP (Time)

4×7 min AMRAP

In teams of 2 complete

7 min AMRAP

max meters row while partner holds plank

—–rest 1 min——

7 min AMRAP

Max goblet squats 35/26 while partner holds wall sit

—–rest 1 min——

7 min AMRAP

Max hang clean 30/20 while partner holds DB OH 20/20

—–rest 1 min——

7 min AMRAP

Max meters run together with partner (both have to be running) OR max stair runs while partner holds two DB’s 40/30lbs

—–rest 1 min——

3 min Max GHD sit ups (Sub v ups if needed)

6 week challenge: 18lbs

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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