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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: Sport – linchpin 5/9 (Time)

4 rounds

2 Squat Cleans 205/125

4 L-sit Pull-ups

6 Handstand Push-ups

—-rest 2 minutes—-

100 Air Squats

50 Push Jerks 135/95

100 Air Squats

—-rest 2 min—-

500m row

400m run

30 Calories, Assault Bike

Rx+:as written

Rx: 155/95, 95/65 8 strict pull ups 18 push ups

Sp: 95/65, 65/45 16 ring rows 18 push ups

L1: Life – linchpin 5/9 (Time)

8 rounds

5 DB squat cleans 30/20

10 DB bent over rows

10 DB shoulder press

—-no rest—–

100 Air Squats

100 mountain climbers

100 Air Squats

—-no rest——

500m row

400m run

30 Calories, Assault Bike

Rx:as written

Sp: 20/10

Aux: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess

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