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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

S1: Sport – Linchpin 4/16 (Time)

For time:

12 Squat Clean 185/115

9 Thrusters 185/115

6 Clean & Jerks 185/115

7 Round for time of:

250m Row

5 Handstand Push-ups, strict

3 Rounds for time of:

400m run

8 Deadlifts 275/155

2 Legless Rope Climbs

*Rest 3 minutes between workouts

RX+: as written

RX: 50/40LBS less kipping hspu, feet in rope climbs

SP: 95/65 double box hspu, stagger height ring row 15 reps

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 15/10

10 DB punches

20 DB arm cirlces

*Rest 1 minutes between workouts

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