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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

Coaches Choice (No Measure)

SPORT

S1: Linchpin 5/22 (Time)

For time:

40 Deadlifts

20 Hang Squat Snatch

5 Rope Climbs, 15 ft

Rest 3 minutes; then,

21-15-9 reps for time of:

Calories, Assault Bike

Shoulder taps (on wall)

Rest 2 mins; then,

5 Rounds for time of:

15 Wallballs

12 Power Cleans (same bar as snatch)

9 Burpees, lateral over bar

Rx+: 225/155, 135/95, belly facing shoulder taps, 20/14

Rx: 175/105, 95/65, belly facing shoulder taps, 20/14

Sprint: 135/75, 75/35, 20 2 handed 1-ring underhand grip ring rows, hip taps from top of plank, 10/6

LIFE

L2: Linchpin 5/22 (Time)

For time:

80 DB deadlifts (20/10)

40 DB thrusters

20 DB hammer curls

3 rounds of 15:

Calories, Rower

Hip taps

then,

5 Rounds for time of:

15 wallballs (14/10)

12 DB hang clean and jerks

9 Burpees, lateral over bar

Rx: as written

Sprint: 10/5, 10/6