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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S2: Sport – Invictus thruster (Time)

For time:

50 Thrusters empty bar

40 Kettlebell Swings 53/35lbs

30 Burpees

20 Pull-Ups

10 Man-Makers 40/30lbs

20 Pull-Ups

30 Burpees

40 Kettlebell Swings

50 Thrusters

RX+: 70/53, 50/40lbs

RX: as written

SP: 35/18lbs, 30/20lbs

S1: Sport – hang clean clean (Weight)

4 min warm up

Every 2 minutes, for 16 minutes (6 sets) of:

Clean + Hang Clean

Min 4: 65-70%

Min 6: 65-70%

Min 8: 70-75%

Min 10: 70-75%

Min 12: 80-85%

Min 14: 80-85%

L1 – 4 rounds rest 1 min (No Measure)

4 rounds

40 Russian Kettlebell Swings 35/26lbs

12 burpees

15/10 cal row

60 bicycle crunches

rest 1 min after each round

RX: as written

SP: 26/10lbs

JUST MOVE: half reps

L2: Life – row jerks, wb etc (Time)

5 rounds

200m run or row

10 DB Clean & Jerks 30/15

5 ring row into jumping dip

10 Wallballs 14/10

40 Flutter kicks

20 Jane fonda’s

RX: was written

SP: 20/10lbs

JUST MOVE:3 rounds

23 min cap.

AUX: AUX – Reverse Plank Sit-ups (No Measure)

6min EMOM:

Odd: :20 Reverse Plank

(on hands and heels, facing up!)

Even: 10 Sit-ups (Weighted?)

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