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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: Sport – Linchpin 10/9/16 (Time)

2 Rounds for time of:

30/20 Calories, Assault Bike

3 Rope Climbs, 15ft

4 rounds

50 Double-unders

5 Clean & Jerks 135/95

3 Rounds for time of:

50 Abmat Sit-ups

10 ft Front Rack Lunge 155/105

50 shoulder taps in HS position

*Rest 3 minutes between workouts

RX+: as written

RX: 125/85, 115/75

SP: 85/45, 75/35

L2: 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 (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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