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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: Sport -Linchpin – 3/13 (Time)

9-15-21 reps of:

Kettlebell Swings 70/53

Burpees

21-15-9 reps of:

Power Clean 115/75

Thruster 115/75

3 Rounds of:

500m row

15m Handstand Walk (upstairs at denver)

15 Hang Squat Snatch 95/65

*Rest 2 minutes between workouts.

RX+ as written

RX: 53/35, 95/65, 20 shoulder taps

Sp: 44/26, 75/45, 20 shoulder or hip taps

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 a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch