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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1: Sport – Linchpin clean and jerk + farmers (Time)

For time:

15 Clean & Jerks 135/95

30/20 Calories, Assault Bike

15 Clean & Jerks 135/95

—-Rest 2 min—-

3 Rounds for time of:

16 Front Rack Lunge 135/95

50 Double-unders

25/15 Push-ups

—Rest 2 min—

2 Rounds for time of:

800m run or row

400m Farmer’s Carry 50’s/30’s

20 Toes-to-bar (sub v ups)

RX+: as written

RX: 95/65, 40/20

SP:75/35, 30/15lbs

L1/2: Life – Double date (Time)

“Double Date Life”

3 rounds

Run or row 400 meters

50 Russian KBS 35/26lbs

30 ring rows

——then——

“DT”

5 rounds

20 KB deadlift 35/26lbs

15 DB snatch 20/10lbs

10 box jumps 20/16″

RX: as written

SP: 26/10lbs, 15/5lbs

JUST MOVE: 1/2 reps

25 min cap

AUX: AUX – Reverse Plank Sit-ups (No Measure)

6min EMOM:

Odd: :20 Reverse Plank

(on hands and heels, facing up!)

Even: 10 Sit-ups (Weighted?)