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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Coaches Choice (No Measure)

S1/2: Sport -Linchpin – 3/13 (Time)

9-15-21 reps of:

Kettlebell Swings 70/53

Burpees

—then—

21-15-9 reps of:

Power Clean 115/75

Thruster 115/75

—then—

3 Rounds of:

500m row

10m hs walk upstairs (RX+ only)

15 Hang Squat Snatch 95/65

*Rest 2 minutes between workouts.

RX+ as written

RX: 53/35, 95/65, 20 shoulder taps

Sp: 44/26, 75/45, 20 shoulder or hip taps

L1: L1 – spin class challenge class (No Measure)

16 min EMOM

Min 1:50 strokes per minute (short pulls)

Min 2: 30 strokes/min straight legs (not locked out)

MIn 3: 60 sec arm only assault bike

Min 4: 200m run

JUST MOVE: Min 4 rest each round

L2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows

——then——

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

JUST MOVE: 1/2 reps

22 min cap

AUX: AUX – back + nutrition (No Measure)

Foam roll back while asking coaching about nutrition ideas

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