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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm-up

SPORT

T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: Sport – linchpin 7/25/16 (Time)

FOR TIME:

3 Rounds for time of:

400m run

15 Knees-to-elbows

30 DB snatches, alternating 70/50

rest 5 mins

“Nasty Girls”

3 Rounds for time of:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans 135/95

rest 5 mins

21-15-9 reps for time of:

Row, Calories

Bench Press 135/95

*50 min cap

——–

Rx+: as written

Rx: C2B, 115/75# 40/20lbs

SP: 30/15, 25 ring rows, 65/35#

L1: Life- linchpin 7/25/16 (Time)

FOR TIME:

3 Rounds for time of:

400m run

15 Knees-to-elbows

50 single arm Russian kb swings 35/18lbs

3 Rounds for time of:

50 Air Squats

25 ring rows

30 DB hang cleans 20/10lbs

21-15-9 reps for time of:

Row, Calories

DB bench press

Sit ups

*50 min cap

——–

Rx: as written

Sp: 15/5lbs, 26/10lbs

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