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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 Sunday 3 wods fun (Time)

2 Rounds for time of:

20 Thrusters, 95/65

2 Rope Climbs

—-Rest 2 min—-

For time:

20 Deadlifts, 275/185

30 Burpees, bar-facing

40 GHD Sit-ups

50/35 Calories, Assault Bike

—-Rest 2 min—-

For time:

1200m run

RX+: as written

RX: 75/45, 185/115lbs

SP: empty bar, 20 ring rows, 135/75lbs

L1/2: Life – linchpin 5/9 long stuff (Time)

6 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press 20/10


800m run or row


8 rounds

10 Air Squats

10 mountain climbers

5 sit ups

200m run or row

Rx: 30/20lbs

Sp: as written

JUST MOVE: every 3 min rest 1 min, + half reps/distance

40 min cap

AUX: AUX – core mobility (No Measure)

3 x 15rep lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest

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