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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

SPORT

Coaches Choice plus cardio (No Measure)

500M row or 400 run.

Linchpin 4/25 (Time)

10 rounds

5 Calories, Assault Bike

5m Handstand Walk

5 Toes-to-bar

4 Rounds for time of:

4 Clean & Jerks 205/145

4 Rope Climbs, 15 ft

3-6-9-12 reps for time of:

Power Snatch 135/95

Burpees, bar-facing

Rx+: as written

Rx: 95/65,155/105, 3 wall walks

Sp: 75/45, 115/75, 3 wall walks, 16 jumping pull ups

*Rest 3 minutes between workouts

L1: Life – (Time)

5 rounds

30 hip taps

30 kettlebell swings

20 jump squats

20 jumping lunges

10 russian sit ups

10 sit ups

400 run/row

80 punches 15/5

:70 plank

60 no squat wb

50 single leg deadlift (kb in oppiste hand) 35/18

40 bicep curls

30 delt raises

20 db up downs

10 db thrusters

400m run

45 min cap

AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold