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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches Choice (No Measure)

S1: S1 – Bro day #4 (No Measure)

15 min EMOM

5 rounds

Min 1: 20 DB Skull Crushers

Min 2: 10 DB Bicep Curls (heavy)

Min 3: Rest

S2: Sport – 5 rounds snatches etc (Time)

5 rounds

5 per arm DB Snatch (70/40lbs)

10 DB Lunges (70/40lbs)

15 GHD sit ups

20/14 cal Assault bike

RX+: as written

RX: 50/30lbs

SP: 30/15lbs

L1: L1 – 15 min AMRAP (No Measure)

15 MIN AMRAP

1:00 Wall-Sit

25 Double Taps

25 RKBS

25 DB Press

—Rest :30 sec—-

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

L2: Life – movements + movement (Time)

50 Goblet Squats 35/18lbs (every 25, 50 high knees)

1 K Row (Every 500m, 20 sumo deadlifts high pull)

50 KB Swings (every 25, 20 v ups )

30 burpees

RX: as written

SP: 26/10lbs

JUST MOVE: Half reps

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