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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 2/10/17 (Time)

21-15-9 reps for time of:

Thruster 95/65


3 Rounds for time of:

400m run or row

20 Push-ups

20 Overhead Squats 95/65

30-25-20 reps for time of:

GHD Sit-up

Calories, Rower

*Rest 2 minutes between workouts

RX+: as written

RX: 75/45

SP: empty bar ring row

L1/2: Life – Linchpin 8/21/16 (Time)


For time:

100 DB snatch 20/10lbs

*if you stop moving run a 400m

3 Rounds of:

20 GHD sit-ups

20 DB lunges 20/10lbs

20 ring rows (1 ring flipped grip)

5 Rounds of:

20 Cal row

30 empty bar good morning 35/15lbs

30 jane fondas

RX: as written

SP: 15/5lbs

JUST MOVE: Half reps

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

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