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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 6/26/16 (Time)

21-15-9 reps of:

Chest-to-bar pull-ups

Handstand Push-ups

Ring Dips

Bench Press 135/95

3 Rounds for time of:

50 ft Front Rack Lunge 135/95

100 ft Overhead Carry, 135/95

50 Abmat Sit-ups

5 rounds

4 Burpees

5 pull ups

RX+:as written

RX: 115/75 pull ups

SP: 75/35 ring rows and push ups

*Rest 5 minutes between workouts

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

L2: Life – Linchpin 6/11/16 (Time)

3 Rounds for time of:

20 ring rows

20 single arm DB squat cleans 30/20lbs

20 Box step ups 20/16″

3 Rounds for time of:

40 Wallballs 14/10lbs

20 v-ups

20 kettlebell swings 35/26lbs

For time:

accumulate 8 minutes holding 2 DB’s overhead

*every time you break run 400m

RX: as written

SP: 20/10lbs, 26/10lbs

*Rest 3 minutes between workouts

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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