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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.

S2: Sport – linchpin 7/25/16 (Time)


3 Rounds for time of:

400m run

15 Knees-to-elbows

30 DB snatches, alternating 70/50

rest 5 mins

“Nasty Girls”

3 Rounds for time of:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans 135/95

rest 5 mins

21-15-9 reps for time of:

Row, Calories

Bench Press 135/95

*50 min cap


Rx+: as written

Rx: C2B, 115/75# 40/20lbs

SP: 30/15, 25 ring rows, 65/35#

L2: Life – Linchpin 7/17/16 (Time)

For time:

80 ring rows

60 DB Clean & Jerks 30/20lbs

40 Bar-facing Burpees


30-20-10 reps for time of:

Goblet Squat w/1 DB.

DB floor press


In a 5 minute window:

50 GHD Sit-ups

Max Cals Row (subtract calories as seconds from total time)

RX: as written

SP: 20/10lbs

JUST MOVE: SP weight 1/2 reps

AUX: AUX-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

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