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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice plus cardio (No Measure)

500M row or 400 run.

S1: S1 – Hatch Squat week 3 of 6 Workout B (Weight)

Back Squat

Min 2: 1*10 @60%

Min 4:1×10 @65%

Min 6 1*8 @70%

Min 8 1*8 @ 75%

Front squat (roughly 80% of back squat)

Min 10 1×5 @ 65%

Min 12 1×5 @ 70%

Min 14 1×5 @70%

S2: Sport – 21/15/9 row + push ups (Time)

21-15-9 reps of:

Thrusters 95/65lbs

Toes-to-bar

KB swings 53/35lbs

—-rest 2 min—–

For time:

1000m Row

RX+: 115/80 70/53lbs

RX: as written

SP: empty bar 35/18lbs

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—-

L2: Life medium row (Time)

60 GHD sit ups (every 15 do 4 stair runs)

1000m row (every 250m do 40 mountain climbers)

800m run (every 200m do 20 air squats)

60 burpees (every 15 rest :20 seconds)

JUST MOVE: half reps

22 min cap

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups

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