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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Sport – linchpin 7/3/16 (AMRAP – Rounds and Reps)

Amrap 5 minutes of:

5 Power Cleans 95/65

5 Thrusters 95/65

Amrap 10 minutes of:

3 Deadlifts 315/225

1 Round of “Cindy”

Amrap 7 minutes of:

7 Burpees, lateral over bar

7 Hang Power Snatch 75/55

RX+: as written

RX: 75/45, 245/155, empty bar

SP: Empty bar, 165/75lbs

*Rest 2 minutes between workouts

L1: Life – Linchpin 8/21/16 (Time)

“Randy”

For time:

100 DB snatch 20/10lbs

*if you stop moving run a 400m

3 Rounds of:

20 GHD sit-ups

20 DB lunges 20/10lbs

20 ring rows (1 ring flipped grip)

5 Rounds of:

20 Cal row

30 empty bar good morning 35/15lbs

30 jane fondas

RX: as written

SP: 15/5lbs

AUX: AUX – core mobility (No Measure)

3 x 15m lid slide reverse v up (push up pos. lid on feet and slide to top)

2 min with LAX ball in upper back and chest