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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

8 toe touches

8 arm swings

Life – Linchpin 6/26/16 (Time)

3 rounds

10 push ups

10 bench dips

10 single ring ring rows

200m run

3 Rounds for time of:

30 DB lunges 20/10lbs

20 OH lunges 20/10lbs

50 Abmat Sit-ups

10 rounds

5 Burpees

1 stair climb

RX:as written

SP: 15/5lbs

6 week: SP weight Every 4 min rest 1 minute 30 min cap.

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

S1: Sport – Linchpin 8/28/16 (Time)

400m run or row

30 pull ups

800m run or row

30 burpees

400m run or row

9 Rope Climbs, 15 ft

27-21-15-9 reps for time of:

Wallball Shot 20/14

Clean & Jerk 95/65

2 Rounds for time of:

20 lunges

50 Abmat Sit-ups

RX+:as written

RX: 75/45

SP: 45/35

6 week: every 4 minutes rest 1 minute 35 min cap