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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/DU Skill (No Measure)

5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)

2 Rounds

20 Double Unders

10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)

6 Alternating Plank & Reach

SPORT

S1: Metcon (Time)

21-15-9 reps for time of:

GHD sit-ups

Ring dips

Overhead Squats 135/95

“Jackie”

For time:

1000m Row

50 Thrusters, 45 pounds

30 Pull-ups

4 Rounds for time of:

50 Double-unders

15 KettleBell Swings 70/53

50 Double-unders

5 Power Cleans 225/155

*Rest 5 minutes between workouts

Rx+: As Written

Rx: 115/80, 53/35, 185/125

Sp: Less than or equal to 96/65, 35/26, 135/95

LIFE

L1: Metcon (Time)

25-18-15 reps for time of:

Ab-Mat sit-ups

Elevated Push-Ups

Goblet Squats 53/35

“Super Jackie”

For time:

1000m Row

50 Thrusters, 45 pounds

50 Ball Slams 30/10

4 Rounds for time of:

60 Single Unders

15 KettleBell Swings 53/35

60 Single Unders

10 Burpees

*Rest 2 minutes between workouts