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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 6/26/16 (Time)

21-15-9 reps of:

Chest-to-bar pull-ups

Handstand Push-ups

Ring Dips

Bench Press 135/95

3 Rounds for time of:

50 ft Front Rack Lunge 135/95

100 ft Overhead Carry, 135/95

50 Abmat Sit-ups

5 rounds

4 Burpees

5 pull ups

RX+:as written

RX: 115/75 pull ups

SP: 75/35 ring rows and push ups

*Rest 5 minutes between workouts

L1: Life – Linchpin 6/26/16 (Time)

3 rounds

10 push ups

10 bench dips

10 single ring ring rows

200m run

3 Rounds for time of:

30 DB lunges 20/10lbs

20 OH lunges 20/10lbs

50 Abmat Sit-ups

10 rounds

5 Burpees

1 stair climb

RX:as written

SP: 15/5lbs

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift