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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1: S1- Rowing glory (Distance)

16 min EMOM

Min 1: 1 Min Row for Meters

Min 2-3: rest

Min 4: 1 Min Row for Meters

Min 5-6: rest

Min 7: 1 Min Row for Meters

Min 8-9: rest

Min 10: 1 Min Row for Meters

Min 11-12: rest

Min 12: 1 Min Row for Meters

Min 13-14: rest

Min 14: 1 Min Row for Meters

RX+ 300/275m (1:40/1:50 avg)

RX: 275/240m (1:50/2:05 avg)

SP: 240/200m (2:05/2:30 avg)

Score = total meters across the 6 rounds.

S2: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
SP: 95/65

AUX wod to follow

L1: L1-GHD, back ext (No Measure)

16 min EMOM

Denver – Must come back downstairs after GHD

Min 1: 30 back extensions on GHD (stay hollow)

Min 2: 30 Split squats (leg on bench)

Min 3: :60 Donkey kick hold (don’t arch back)

Min 4: :60 row

6 week challenge

Min 1: 30 back extensions

Min 2: 20 lunges

Min 3: :60 Donkey kick hold (don’t arch back)

Min 4: :60 row

L2: Life – 10 rounds burp, g2OH, core (Time)

10 Rounds

5 Burpees

10 Ground 2 Overhead w/Plate 25/15lbs

200m run or row

6 week challenge (new challengers only)

6 rounds

5 Burpees

10 Ground 2 Overhead w/Plate 15/10lbs

200m run

AUX: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch

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