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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 – Sunday stuff thats long (Time)

9-15-21

Front squats 95/65

pull ups

4 Rounds for time of:

400m run

20 Wallball Shots 20/14

10 Deadlifts 275/185

3 rounds

3 Bar Muscle-ups (sub jumping if you need to)

5 Handstand Push-ups (sub seated DB press as needed)

7 Toes-to-bar

RX+: as written

RX: 45/35, 185/105

SP: PVC, 135/75, Seated DB press

Sub jumping ring or bar muscle ups

*Rest 2 minutes between workouts.

L1: 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-5 rounds (Time)

5 rounds

10 box step ups + knee lift at top 24/20

30 hip taps

15 PVC OHS

20/12 cal backwards bike on assault bike

RX: as written

SP: 20/16″

20 min cap

AUX: AUX – pull up (No Measure)

4×10 banded pull up with a 4 second negative

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