In Blog

Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

View Public Whiteboard

S1: Sport – Linchpin 7/17/16 (Time)

For time:

40 Pull-ups

30 Clean & Jerks 115/80

20 Bar-facing Burpees

9-15-21 reps for time of:

Front Squat 165/105lbs

Handstand Push-up

In a 5 minute window:

50 GHD Sit-ups

Max Cals Assault Bike (substract calories as seconds from total time)

*Rest 3 minutes between workouts

RX+: as written

RX: 95/65, 115/75

Sp: 75/45lbs

Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

L1: Life – Linchpin 7/17/16 (Time)

For time:

80 ring rows

60 DB Clean & Jerks 30/20lbs

40 Bar-facing Burpees

30-20-10 reps for time of:

Goblet Squat w/1 DB.

DB floor press

In a 5 minute window:

50 GHD Sit-ups

Max Cals Row (subtract calories as seconds from total time)

RX: as written

SP: 20/10lbs

AUX: AUX – box pigeon (No Measure)

2 min each side Box pigeon stretch