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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – linchpin 7/3/16 (AMRAP – Rounds and Reps)

Amrap 5 minutes of:

5 Power Cleans 95/65

5 Thrusters 95/65

Amrap 10 minutes of:

3 Deadlifts 315/225

1 Round of “Cindy”

Amrap 7 minutes of:

7 Burpees, lateral over bar

7 Hang Power Snatch 75/55

RX+: as written

RX: 75/45, 245/155, empty bar

SP: Empty bar, 165/75lbs

*Rest 2 minutes between workouts

Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

L1: Life – Linchpin 7/3/16 (AMRAP – Rounds and Reps)

Amrap 5 minutes of:

5 KB swings

5 trainer bar thrusters

Amrap 10 minutes of:

5 KB swings

5 trainer bar thrusters

10 sit ups

Amrap 15 minutes of:

5 KB swings

5 trainer bar thrusters

10 sit ups

15 burpees

AUX: Aux – Gluten Free (No Measure)

3 rounds of 15 reps for each movement and each leg:

1.Fire hydrant

2.Donkey kick

3.Hook + lift

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