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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 70/53lbs

15 Burpees

—–rest 2 min—–

2 Rounds for time of:

800m run

60 Air Squats

30 Pull-ups

15 Power Snatch 135/85

—-rest 2 min—–

3 Rounds for time of:

75 Double-unders

120m Prowler Push, empty (4x20m)

RX+: as written

RX: 95/65, 53/35lbs

SP: 65/35, 35/18lbs

Lower Body Pull + Unilateral (No Measure)

400m Run

2 Rounds

15 Banded Good Mornings

10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)

10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)

L2: Life – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 35/18lbs

15 Burpees

2 Rounds for time of:

800m run

60 Air Squats

30 ring rows

15 DB snatches 30/20lbs

3 Rounds for time of:

200 single unders

200m sled drag 45/25lbs

RX: as written

SP: 26/10, 20/10lbs

AUX: AUX – abs (No Measure)

4 rounds

10 sit ups

20 russian twists

5 v ups

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