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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: S1- Flight simulator (Time)

Flight Simulator

Double Unders

10-20-30-40-50-40-30-20-10

All sets must be unbroken

If you break the set, you must start it over again

You must also stop the rope between each set.

If you have time 3×10 single arm bent over row and push ups.

RX+:DU

RX: 1/2 reps DU

SP: double reps single unders

S2: Sport – lInchpin 6/11/16 real (Time)

3 Rounds for time of:

15 pull ups

10 Squat Cleans 135/95

20 Box Jumps 24″/20″

3 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 115/80

For time:

60/40 Pull-ups, strict

*every time you break run 400m

RX+: as written

RX: 20lbs lighter, 40/20 pull ups

SP: 40lbs lighter, 40/20 banded pull up. make it hard.

L1: Life – linchpin 5/15/16 (Time)

6 rounds

10 DB squat clean thruster 30/15lbs

10 Sit up

20 lunges

10 hanging knee tuck

20 air squats

20 donkey kicks

200m run

RX: as written

SP: 20/10

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold