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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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AUX: AUX – Rowling (Time)

row 100m must get it to stop on the 100. Have to take full pulls. If you are at 106 you get 6 points. If you are at 95 you get 5 points. Person with the lowest score wins. 100 = 0.

3 rounds. lowest score after 3 wins.

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: 12 days of giving Thanks (Time)

12 days Turkey

1 200/150m Row

2 Deadlift 315/185

3 Squat Clean 205/125

4 Pistols (use pole if needed)

5 Cal assault bike or ski erg

6 Burpees (or 1 KB sumo deadlift high pull your choice 53/35 )

7 muscle ups

8 jumping lunges

9 Rope climbs

10 stair climbs (1 DB 70/40)

11 partner back squats (yes put your partner on your back and squat them)

12 chug beer or la croix

Rx+: 355/225, 225/135, 100/70

RX: as written sub 3x pull ups

SP: 255/135, 155/95, 50/30

L1: Life – 12 Days of August (Time)

12 days of August

1 Run 200m

2 Manmakers (20/10)

3 burpees

4 DB Push Press 20/10lbs

5 Hanging Knee Tucks

6 V-ups

7 No Squat Wall Balls 10/4lbs

8 Jumping Lunges

9 Sit Ups

10 Box Step-Ups (24/20)

11 Up Downs

12 stair climbs

RX: as written

SP: 15/5lbs
Optionals #12 La Croix or beer chug

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