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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1: S1- 50 Strict pull ups (Time)

10 min to complete

50 strict pull ups for time

RX+: chest to bar

RX: chin over

SP: banded (write color of band/s in notes.)

S1/2: Sport – team heavy then light (AMRAP – Rounds and Reps)

8 min AMRAP

4 Power Cleans 155/105

4 Front Squats

4 Jerk

—-rest 2 min—

8 min AMRAP

10 pull ups

10 box jumps 24/20

10 single arm strict press with KB

—-rest 2 min—

8 min AMRAP

20 KB swings 44/26lbs

20 lunges

20 push ups

RX+: 205/145, 70/53

RX: as written

SP: 115/65lbs

L1/2: Life Linchpin 3/13 (Time)

10-20-40

Kettlebell Swings 35/18lbs

Burpees

—- Then 800 m run or row —-

20-16-10

DB hang squat clean 30/15lbs

empty bar OHS

—–Then 800 m run or row—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run or row

42 min cap

RX: as written

SP: 18/10lbs, 20/10lbs PVC OHS

JUST MOVE: half reps

AUX: AUX – Plank Crunch (No Measure)

6min EMOM:

Odd: :30 Plank (on elbows)

Even: 20 Crunches

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