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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Coaches Choice (No Measure)

S1: Metcon (Time)

2 Rounds for time of:

200 yd KettleBell Carry 70/53

100 ft Handstand Walk

For time:

10 Rope Climbs, 15 ft

20 Clean & Jerks 155/105

30 Burpees over barbell

40 Box Jump Overs 24/20

50 Wallball Shots 20/14

21-15-9 reps for time of:

Row for Calories

Power Snatch 95/65

Toes to bar

RX+ as written

RX 20/10lbs less on lifts and KB’s + sub 50 belly facing shoulder taps

SP 40/20lbs less on lifts + sub 100 hip taps in push up postion.

*Carry the KB on your chest. If it drops below your chest stop & rest.

*Rest 5 minutes between workouts

LIFE

L1: Metcon (Time)

2 Rounds for time of:

200 yd KettleBell Carry 35/26

100 hip taps

For time:

40 ring rows

50 DB Hang Clean & press 20/10

30 Burpees

40 Box Jump Overs 24/20

70 Wallball Shots 14/10

28-21-15-9 reps for time of:

Row for Calories

Kb swings

Hanging knee tucks

*Carry the KB on your chest. If it drops below your chest stop & rest.

*Rest 1 min