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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin 2/10/17 (Time)

21-15-9 reps for time of:

Thruster 95/65


3 Rounds for time of:

400m run or row

20 Push-ups

20 Overhead Squats 95/65

30-25-20 reps for time of:

GHD Sit-up

Calories, Rower

*Rest 2 minutes between workouts

RX+: as written

RX: 75/45

SP: empty bar ring row

L1: Life – Linchpin 9/16 (Time)

5 Rounds for time of:

20 cal row

12 Burpee Box step overs, 20/16″

9 DB Bicep Curl + Press 20/10lbs


4 Rounds for time of:

200m Run

10 DB front squats 20/10lbs

10 Double DB Russian swings (like KB swings


2 Rounds for time of:

200m suitcase farms walk 30/20lbs (1 DB) walk inside in place for 2 min to sub for weather

20/15 cal assault

20 hanging knee tuck

RX: as written

SP: 15/5lbs, 20/10lbs

JUST MOVE: Half reps

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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