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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S2: Sport – long 3 part linchpin (Time)

3 Rounds for time of:

21 Wall Balls 20/14

15 Toes-to-bar

9 Clean & Jerks 95/65

—–then—–

4 Rounds for time of:

25 Hand Release Push-ups

1 Rope Climb

—-then—–

5 Rounds for time of:

15 Calories, Assault Bike

10 Russian Kettlebell Swings 53/35

RX+: Legless, 135/95, 70/53

RX: as written

SP: 10 ring row, 65/35, 35/18lbs

L1: L1- 20 min,halo,woodchops,abwheel,crunches (No Measure)

20 min EMOM

Min 1: 15 each way plate halo’s 25/15lbs

Min 2: 30 plate wood chop 25/15lbs

Min 3: 20 ab wheel on rower seat

Min 4: 40 russian KB swings 35/26lbs

RX:as written

SP: 15/10lbs, 26/10lbs

JUST MOVE: Half Reps

https://www.facebook.com/MensHealth/videos/vb.56916320206/10156700592095207/?type=2&theater

L2: Life – chipper (Time)

1000m run

80 double taps

70 Air Squats

60 DB Strict Press

50 single arm DB hang snatch 30/20

40 Lunges

30 Up Downs

20 DB russian sit up

1000m run

Rx: as Written

SP: 20/10

6 WK: 15/10-5lbs

**20 Min Time Cap.

AUX: aux – row (No Measure)

1500m row at 70%

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