In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

S1/2: Sport – Team wod like linchpin (Time)

Partner WOD

4 Rounds:

15 Power Cleans (115/85)

45 DU

15 Push Jerk (115/85)

45 DU

—rest 1 min

5-4-3-2-1 Rope Climbs

400m Run or row between

—rest 1 min—-

3 Rounds:

25 GHDSU

20 cal Row

15 Front Squat (155/105)

RX+: as written

RX: 95/65lbs, 115/75lbs

SP: 75/45lbs, 8x single ring ring row

L1/2: Life – Linchpin 6/11/16 (Time)

3 Rounds for time of:

20 ring rows

20 single arm DB squat cleans 30/20lbs

20 Box step ups 20/16″

3 Rounds for time of:

40 Wallballs 14/10lbs

20 v-ups

20 kettlebell swings 35/26lbs

For time:

accumulate 8 minutes holding 2 DB’s overhead

*every time you break run 400m

RX: as written

SP: 20/10lbs, 26/10lbs

JUST MOVE: half reps
In 8 minutes not accumulate.

AUX: AUX – Plank Climbers (No Measure)

Every 1:30 for 5 rounds:

:20 Plank + 20 Mountain Climbers

Leave a Comment

Skip to toolbar