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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

S1: Sport – Linchpin 10/9/16 (Time)

2 Rounds for time of:

30/20 Calories, Assault Bike

3 Rope Climbs, 15ft

4 rounds

50 Double-unders

5 Clean & Jerks 135/95

3 Rounds for time of:

50 Abmat Sit-ups

10 ft Front Rack Lunge 155/105

50 shoulder taps in HS position

*Rest 3 minutes between workouts

RX+: as written

RX: 125/85, 115/75

SP: 85/45, 75/35

L1: Life Linchpin 3/13 (Time)

10-20-40

Kettlebell Swings 35/18lbs

Burpees

—- Then 800 m run —-

20-16-10

DB hang squat clean 30/15lbs

empty bar OHS

—–Then 800 m run—-

3 Rounds of:

500m row

100 bicycle crunches

—- Then 800 m run

42 min cap

RX: as written

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

6 week: cut reps and distance in half. SP weight.

AUX: AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold