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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

SPORT

S1: Metcon (Time)

2 Rounds for time of:

18 Handstand Push-ups, strict

15 Chest-to-bar Pull-ups

12 Squat Cleans 175/120

“SQT”

3 Rounds for time of:

10 Ground to Overhead 95/65

200 yd Shuttle Sprint (50×4)

For time:

800m Run

40 Air Squats

40 Clean & Jerks 115/80

40 Air Squats

800m Run

*Rest 5 minutes between workout

RX+: as written

RX: Kipping, chin over, 20lbs less

SP: box pike HSPU, ring row 40lbs less

LIFE

L1: Metcon (Time)

2 Rounds for time of:

36 Push ups

30 DB bent over row 30/20

24 DB hang squat clean

“SQT”

3 Rounds for time of:

10 Ground to Overhead 45/25

200 yd Shuttle Sprint (50×4)

For time:

800m Run

40 Air Squats

40 Db power clean and Jerk

40 Air Squats

800m Run

Rest 1 minute after each workout

AUX: AUX-shoulder external rotation (No Measure)

3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.