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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Clean + general (No Measure)

500 Run/Row

2 rounds

:30 sec front rack hold w/barbell

4 Empty bar presses (slow)

8 Bent over Row

8 pole squats W band at knees

8 KB swings

S1: Sport – linchpin 3/27/16 (Time)

For time:

20 Back Squats 225/155

2 Mile run or 3k row

20 Back Squats 225/155

5 Rounds for time of:

50 Double-unders

25 Push Press 75/55

For time:

30 Burpees to 12″ above reach

15 Bar Muscle-ups

30 shoulder taps

*Rest 3 minutes between workouts

RX+: as written sub 20m HS walk if you would like

RX: 155/105, jumping bar muscle ups, 50 shoulder taps

SP: 135/95, jumping ring muscle up, 50 hip taps

L1: Life – Linchpin 4/16 (Time)

For time:

10 rounds

4 thrusters empty trainer bar

4 sit ups

7 Round for time of:

200m Row

10 knee push ups

5 Rounds for time of:

200m run

10 double DB Delt raise 15/10lbs

15 DB bicep curls

20 DB arm circles overhead

RX: as written

SP: 10/5lbs

JUST MOVE: half reps

*Rest 1 minutes between workouts

AUX: AUX – Core + down dog up dog (Time)

2 min planks

15 down dog to up dog