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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Sport – Linchpin 3/19/16 (Time)

10-9-8 reps for time of:

Pull ups

Dumbbell Clusters 50/30lbs

2 Rounds for time of:

25 Deadlifts 225/135lbs

20 yd Handstand walk

15 Handstand Push-ups

27-18-9 reps for time of:

Calories, Assault Bike

Kettlebell Swing 70/53lbs

RX+: as written

RX: 40/20lbs, 165/105lbs, 53/35

SP: 30/10lbs, 115/75lbs, 35/18lbs

Sub 3 for 1 bar muscle ups

*Rest 5 minutes between workouts

L1: Life – linchpin 4/17/16 (Time)

5 rounds

10 ring rows

20 hip taps

20 sit ups

3 Rounds for time of:

20 Clean & Jerks 30/20lbs

8 Ring Muscle-ups with feet on ground and jump into top of

10-16-20 reps for time of:

cal assault

Burpee, bar-facing

hanging knee tuck

sinlge arm DB OHS 30/20lbs

RX: as written

SP: 20/10lbs

6 week: half reps

40 min cap

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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