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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – explosive general (No Measure)

400m run or row

2 min deadbug alt positions (lead by coach)

2 rounds

10 jumping squats

10 flor sweeps

:20 bar hang

S1: Sport – Linchpin 6/26/16 (Time)

21-15-9 reps of:

Chest-to-bar pull-ups

Handstand Push-ups

Ring Dips

3 Rounds for time of:

20 Front Rack Lunges 135/95

60 sec ft Overhead hold 135/95

50 Abmat Sit-ups

5 rounds

4 Burpees

5 pull ups

RX+:as written

RX: 115/75 pull ups

SP: 75/35 ring rows and push ups

*Rest 3 minutes between workouts

L1: Life – Linchpin 7/10/16 (Time)

3 Rounds for time of:

40 KB Deadlifts 53/35lbs

15 Overhead Squats trainer bar or PVC

3x(21-15-9) reps for time of:

Hang DB Squat Clean 20/10lbs

jumping ring muscle ups (half reps)

For time:

800m Run or row

rest 1 min

400m run or row

rest :30

200m run

RX: as written

SP: 35/18lbs, 10/5lbs

6 week: sub ring rows, SP weight. Every 4 minutes rest 1 minute. 35 min cap

40 min cap

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch

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