In Blog

Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

View Public Whiteboard

Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S2: Sport – Long 3 wod linch (Time)

2 Rounds for time of:

22 Thrusters 115/80

22 Pull-ups

—Rest 1 min—

2 Rounds for time of:

22 Deadlifts 225/155

22 shoulder taps against wall

—Rest 1 min—–

2 Rounds for time of:

22 Toes-to-bar

22 Hang Power Snatch 115/80

RX+: as written

RX: 75/45,165/105lbs

SP: empty bar, 135/75lbs

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

JUST MOVE: every 4 min rest 1 min stop at 35 min

AUC: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch