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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General K (No Measure)

500 row

5 min AMRAP

5 Good Mornings

10 Walking knee pulls

5 Samson Stretch

5 YMCA with arms

5 Spiderman stretch

SPORT

S1: Linchpin – 3/13 (Time)

9-15-21 reps of:

Kettlebell Swings 70/53

Burpees

21-15-9 reps of:

Power Clean 115/75

Thruster 115/75

3 Rounds of:

500m row

15m Handstand Walk

15 Hang Squat Snatch 95/65

*Rest 5 minutes between workouts.

RX+ as written

RX: 53/35, 95/65, 20 shoulder taps

Sp: 44/26, 75/45, 20 shoulder or hip taps

LIFE

L1: Life Linchpin 3/13 (Time)

10-20-40

Kettlebell Swings 35/18

Burpees

—- Then 800 m run —-

21-15-9

DB squat clean thruster 30/15

empty bar OHS

—–Then 800 m run—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run

AUX: AUX coaches choice (No Measure)

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