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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – snatch + general (No Measure)

400 run

2 rounds

5 PVC push press w/2sec pause at top

10 PVC OHS

10 PVC pass throughs

10 Lunge + twist

S1/2: Sport multiple stations (Time)

“Teams of 2: can work on different parts at the same time in each station

*Same weight of KB & Barbell across movements

Cash-In:

1500m Row

—–Station 1——

40 KBS 53/35lbs

40 GHDSU (Med ball sit-ups)

——Rest 1:00—–

—–Station 2—-

40 Wallball (2-for-1) 20/14lbs

40 HSPU (Push-ups)

—–Rest 1:00—-

—-Station 3—–

40 Sumo DL High pull 95/65lbs

40 OH Plate Lunges 45/25lbs

——Rest 1:00—

—–Station 4—-

40 Goblet Squats (Same as above)

40 S2OH (Same as above)

—–Rest 1:00—-

—-Station 5—-

40 KB Step-ups (Same)

40 T2B (T2Rings)

—–Then—-

Cash-Out: 1500m Row OR 90 cal Bike (opposite of cash-in)

RX+: 70/53lbs, 135/95lbs, 30/20lbs

RX: as written

SP: 35/18lbs, Empty bar, 14/10lbs

L2: Life – Linchpin 6/26/16 (Time)

3 rounds

10 push ups

10 bench dips

10 single ring ring rows

200m run

—-then—–

3 Rounds for time of:

30 DB lunges 20/10lbs

20 OH lunges 20/10lbs

50 Abmat Sit-ups

—then—-

10 rounds

5 Burpees

1 stair climb

RX:as written

SP: 15/5lbs

JUST MOVE: half reps

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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