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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: Sport WOD 02-18-15 (AMRAP – Rounds and Reps)

Teams of 2, 35 min AMRAP:

20 Lateral Barbell Burpees

20 wallballs 20/14

10 clean and jerk

200m partner run

Partition reps as needed

Rx+ – Weight increases each round (see below).

Rx – 95/65

Sprint – 65/55

Round 1 – 95/65

Round 2 – 135/95

Round 3 – 165/105 (RX stop here)

Round 4 – 205/115

Round 5 – 235/135

Round 6 – 265/145

Linchpin LIfe 4/10/16 (Time)

For time:

200 Single unders

75 DB hang cleans 20/10lbs

40 DB thrusters 20/10lbs

6 Rounds for time:

10 DB snatch 20/10

2 Rounds of “Cindy” (5 banded PU, 10 knee push ups, 15 air squats)

For time:

75 DB shoulder press

1 mile run. or 2k row

42 minute cap

RX: as written

SP: 15/5lbs

JUST MOVE: Half Rep

AUX: aux-sleeper (No Measure)

3 min sleeper stretch both ways

https://www.youtube.com/watch?v=HU6bdtdDess