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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Upper Body General (#1) (No Measure)

400m Run or row

3 Rounds

5 Negative Pull-Ups or ring rows

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

S1/2: Sport – Linchpin randy (Time)

Randy (75 Snatches – 75/55)

—-rest 2 min—–

3 Rounds:

20 GHDSU

10 Front Squat (185/135)

3 Rope Climbs

—–rest 2 min—–

4 Rounds:

20 cal Row

15 Shoulder Press (95/65)

MUST BIKE 200/125 cal. Can do this at any point during the workout (including rest).

RX+: as written

RX: 135/85lbs, 75/45lbs, 2 rope climbs

SP: 95/35lbs, empty bar, 1 stand up or 15 underhand ring row

L1/2: Life – Linchpin 11/20/16 (Time)

6 Rounds for time of:

30 shoulder taps

15 cal assault bike

10 Empty bar Clean & Jerks

——–then——–

3 Rounds for time of:

400m Run or row

10 jumping bar or ring Muscle ups

——-then——–

3 rounds

500m row

20 GHD Sit-ups

25 v ups

THEN,

1 mile run or 2k row

MUST BIKE 150/75 cal throughout the workout

JUST MOVE: half reps/distance

43 min cap

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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