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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 11/16 (Time)

9-15-21

Overhead Squats 95/65

Chest to bar Pull-ups

4 Rounds for time of:

400m run

20 Wallball Shots 20/14

10 Deadlifts 275/185

3 rounds

3 Bar Muscle-ups

5 Handstand Push-ups

7 Toes-to-bar

RX+: as written

RX: 45/35, 185/105

SP: PVC, 135/75, Seated DB press

Sub jumping ring or bar muscle ups

*Rest 2 minutes between workouts.

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

L1: Life – Linchpin 4/16 (Time)

For time:

10 rounds

4 thrusters empty trainer bar

4 sit ups

7 Round for time of:

200m Row

10 knee push ups

5 Rounds for time of:

200m run

10 double DB Delt raise 15/10lbs

15 DB bicep curls

20 DB arm circles overhead

RX: as written

SP: 10/5lbs

*Rest 1 minutes between workouts

AUX: AUX – Couch stretch (No Measure)

2 min Each side