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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 bench + 3 wods (Time)

4 Rounds:

15 cal Row

15 Bench (135/85)

—-Rest 2:00—-

For Time:

15 Squat Cleans (155/105)

12 Thruster

9 Clean & Jerk

—-Rest 2:00—-

8 rounds

4 Lateral Bar over burpee

2 Hang Power Cleans (205/145)

RX+: 205/145lbs, 155/105, 135/85lbs.

RX: 165/115, 135/95, 95/65lbs

SP: 115/55, 95/45, 75/35lbs

L1/2: Life – long 1 mile runs (Time)

1 mile run or 1500m row

5 rounds

20 box step ups 20/16″

20 Single arm DB Overhead box squat 20/10lbs

20 DB wood choppers (total) 20/10lbs

10 burpees

200m Run or row

—-Then—-

1 mile run or 1500m Row

RX: as written

SP: 15/5lbs

JUST MOVE: half reps and distance

AUX: AUX – V-ups Russian (No Measure)

5min EMOM:

5 V-ups + 10 Russian Twists

(Weighted?)

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