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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: Sport – Linchpin heavy fran etc (Time)

21-15-9 reps for time of:

Power Snatch, 75/55

Assault Bike, Calories

—-rest 3 min—–

“Heavy Fran” 15-12-9 reps for time of:

Thruster, 135/95

Pull-up, 30/15 Weighted

—-rest 3 min—–

30-20-10 reps for time of:

Kettlebell Swing, 53/35

GHD Sit-up

RX+:as written

RX: 55/35, 95/65, 10/5lbs, 35/18lbs

SP: empty bar, banded pull ups.

L1: Life – long saturday (Time)

30 stair runs (do these at any time)

2k row (Do this at any time)

+

50 KB swings 35/26

20 burpees

50 goblet squats 35/26

50 GHD sit ups

50 Box/bench dips

RX: as written

SP: 26/18lbs

JUST MOVE: 1/2 reps SP weight

AUX: AUX – Little extra 2 (No Measure)

3 rounds not for time

20 Back extensions

15 push ups (modify if needed)

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