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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat + general + Sport (No Measure)

400m run or 500 row

2 rounds

10 barbell Front squats

10 floor sweeps

10 scap pull ups

5 push ups

S1: Sport – Linchpin 8/7/16 (Time)

For time

42 Thrusters 135/95

21 Ring Muscle-ups

36 Squat Snatch 135/95

18 Ring Muscle-ups

30 Thrusters

15 Ring Muscle-ups

24 Squat Snatch

12 Ring Muscle-ups

18 Thrusters

9 Ring Muscle-ups

12 Squat Snatch

6 Ring Muscle-ups

6 Thrusters

3 Ring Muscle-ups

RX+: as written

RX: 95/65lbs 2x’s pull ups

SP: 75/45 ring rows

L1: Life – linchpin 5/9 (Time)

6 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press 20/10

—–no rest—–

8 rounds

10 Air Squats

10 mountain climbers

5 sit ups

Rx: 30/20lbs

Sp: as written

6 week: SP weight, 4 rounds + 5 rounds

22 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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