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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1/2: Sport – Linchpin clean and jerk + farmers (Time)

For time:

15 Clean & Jerks 135/95

30/20 Calories, Assault Bike

15 Clean & Jerks 135/95

—-Rest 2 min—-

3 Rounds for time of:

16 Front Rack Lunge 135/95

50 Double-unders

25/15 Push-ups

—Rest 2 min—

2 Rounds for time of:

800m run or row

400m Farmer’s Carry 50’s/30’s

20 Toes-to-bar (sub v ups)

RX+: as written

RX: 95/65, 40/20

SP:75/35, 30/15lbs

L1: L1-16 min EMOM ski erg (No Measure)

16 min EMOM

1 Min: 200m ski erg

2 Min: 80 jumps total clock jumps on 25lbs plate. (3,6,9,12 o’ clock)

3 Min: 5 man makers 20/10lbs

4 Min: 50 side crunches

RX: as written

SP: 15/5lbs

JUST MOVE: Half Reps

Stagger starts since there are only 2 ski ergs or banded tricep extensions

L2: Life – row,line jump,fonda,KBS (Time)

5 rounds

200 run or 10/7 cal bike (no row)

30 skier line jumps

30 banded half squats.

20 Russian KB swings 35/26

:30 stand on one foot, eyes closed, hands out to side, leg up (helps with proprioception)

RX: as written

SP: 35/18

JUST MOVE: 3 rounds

AUX: aux – row (No Measure)

1500m row at 70%

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