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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1: Power Clean (1 rep max)

20 min clock

power or squat

S2: Sport – team ascending partners (Time)

Preferably guy/girl pairs

25 min AMRAP

10 calorie assault bike

10 partner deadlifts 225/155 (2 people on one bar)

10 TTB

10 DB floor press 50/30lbs

RX+: 315/225

RX: as written

SP: 185/115

L1: Life – long saturday?? (Time)

5 rounds:

40 Russian KB Swings

20 box tricep dips

40 lunges (in place) holding KB

20 burpees

8/5 cals on assault ARM ONLY

Cash Out:

50 v-ups

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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