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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – Filthy hundred (Time)

“Filthy Hundred”

100 Box Jumps 24/20

100 Jumping Pullups

100 KB Swings 44/26

100 Walking Lunge

100 Knees to Elbows

100 Push Press 75/45

100 Back Extension on GHD

100 Wallballs 20/14

100 burpees

100 Double unders (LIFE: do stick jumps)

SP: every 4 minutes rest 1 minute.

*Score is total time. .

L1: Life- 16.1 alternative (Time)

To be completed upstairs…

With a 45 minute running clock, complete:

5 rounds

6 min EMOM

min 1: 10 GHD

min 2: 30 skier jumps

min 3: :30 plank hold

min 4: 10 wallballs

min 5: 30 mountain climbers

min 6: :30 DB Zombie Hold

then, run 1 mile (bike/row if it’s too cold)

Time Cap: 45 Minutes

*Score is your mile time at the end. :)

TGIF!!! Work hard, play hard!

AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold