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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1/2: Sport – The 7’s (Time)

7 rounds

7 thrusters 135/95lbs

7 sumo deadlift high pull

7 burpees

7 DB snatch (L arm) 50/30lbs

7 DB snatch (R arm)

7 back squats

7 wallballs 20/14

200m run

RX+:as written

Rx: 95/65

SP: 75/45

40 min cap

*Score=Time

L1 – 16 min medball (No Measure)

16 min EMOM

Min 1: 8/6 leg only assault bike holding med ball at chest

Min 2: 20 Med ball sit ups (touch ball in front) 14/10lbs

Min 3: 30 donkey kicks

Min 4: 20 DB curtsy lunges 10/5lbs

RX: as written

SP: 10/4

JUST MOVE: 60 sec bike + half the reps

L2: LIfe – assault KBS, burp BJ (Time)

5 Rounds for Time

300/200m row

30 KBS, 44/26

10 Burpee Box Step Ups , 24/20.

RX: as written

SP: 35/18 20/14

JUST MOVE: half reps

22 min cap

AUX: AUX – run easy (No Measure)

Run 800m at an easy pace

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