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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Sport – Linchpin 6/5/16 (Time)

“Icon 3”

For time:

12 Front Squat 205/135

9 Clean & Jerk 205/135

6 Snatch 205/135

3 Rounds for time of:

30/25 Calories, Assault Bike

30 GHD sit-ups

27-18-9 reps for time of:

Hang Power Clean 135/95

Handstand Push-up

RX+: as written

RX: 155/105, 115/85

SP: 115/65, 95/65

*Rest 2 minutes between each

L1: Life – Linchpin 6/5/16 (Time)

For time:

48 DB Front Squat 20/10

36 DB Clean & Jerk

24 single arm db snatch

3 Rounds for time of:

30/25 Calories, Assault Bike

30 GHD sit-ups

50-40-30 reps for time of:

Kettlebell swings

Push ups

RX: as written

SP: 15/5lbs

AUX-couch + runners (No Measure)

2 min each leg couch stretch

2 min Runners lunge

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