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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 8/14/16 (Time)

For time:

50-40-30-20-10 reps, Air Squat

5-4-3-2-1 reps, Clean & Jerk 155/105

—Rest 2 min—-

21-15-9 reps of:

Wallballs 20/14

Toes-to-bar

Push-up

—-rest 2 min—–

For time:

1500m Row

1 Mile Run

RX+: 185/115

RX: as written

SP: 95/65

General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

L1: Life – Linchpin 8/14/16 (Time)

For time:

50-40-30-20-10 reps, Air Squat

25-20-15-10-5 reps DB clean and Jerk 20/10lbs

30-20-10

Wallball Shot 14/10lbs

Hanging knee tuck

Bench dips

For time:

1500/1200m Row

1 Mile Run

RX: as written

SP: 15/5lbs 10/4lbs

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