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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1-snatch or clean and Jerk 10 min emom (Weight)

16 min EMOM

Min 0-6: warm up

Every min for 10 minutes

1-3 Snatch or clean and Jerk at 80%

Snatch drills

https://youtu.be/lMUwszmhq1k?t=46s

Sport – Linchpin 8/21/16 (Time)

3 Rounds of:

20 GHD sit-ups

10 Front Squats 185/135

3 Rope Climbs, 15 ft

——then—-

4 Rounds of:

20 Calories, Row

15 Shoulder Press, 95/65

RX+: as written

RX: 45/35, 135/85, 75/35

SP: 35/15, 75/45, 45/35

sub 7 for 1 underhand ring row

L1: Life – Linchpin 9/19/16 (Time)

6 Rounds for time of:

15 cal row

20 DB floor press 30/15lbs

—–Then—-

3 rounds

15 Single arm DB Squat Clean

12 Single arm DB thruster

9 Single arm DB Clean & Jerk

200m run or row

—–Then—-

10 rounds

4 Burpees, lateral over bar

2 stair runs.

RX: as written

SP: 20/10lbs

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups