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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 21-15-9 bike (Time)

21-15-9 reps for time of:

Power Snatch, 75/55

Assault Bike, Calories

—-rest 2 min—-

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

Thruster, 135/95

Weighted Pull-up, 45/30

——rest 2 min

30-20-10 reps for time of:

Kettlebell Swing, 53/35

GHD Sit-up

RX+: as written

RX: 95/65lbs strict PU

SP: banded PU, 75/45lbs, 35/18lbs

L1: L1-16 EMOM, OHcircles,clock,russian,halfsquat (No Measure)

16 min EMOM (4 rounds)

Min 1: 80 OH DB circles 10/5

Min 2: 80 clock jumps on 25lbs plate —DON’T USE 10 or 15lbs (60 total jumps, 9,6,3,12 o clock)

Min 3: 30 Med ball russian twist + press 20/14lbs

Min 4: 50 banded half squats (band just below knees start at 90 go up only 3 inches then back down)

RX: as written

SP: 14/6-4lbs

JUST MOVE: half reps

L2: 20 min Life 10’s (Time)

20 min AMRAP

10 KB swings 35/26lbs

10 KB side lunge 35/26

10 push ups

10 up downs

200m run

RX: As written

SP: 26/18

JUST MOVE: SP weight Every 4 min rest 1 min

Score = rounds as minute reps as seconds

AUX: AUX – OH stability + down dog. (No Measure)

4 min EMOM

Banded OH stability walk. KB dangling from PVC. :30 of walking. Use driving lanes to help traffic.

20 plank to down dog with 3 sec hold.

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