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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up Z (No Measure)

500m row 200 of the meters row arms only at 80+ strokes per minute ARMS ONLY

3 rounds

10 plate ground to Overhead 15/10lbs

10 russian twist with plate

10 scap push ups

10 plate squats

S1/2: Sport – lInchpin 6/11/16 real (Time)

3 Rounds for time of:

15 pull ups

10 Squat Cleans 135/95

20 Box Jumps 24″/20″

3 Rounds for time of:

21 Wallballs 20/14

15 Toes-to-bar

9 Power Snatch 115/80

For time:

60/40 Pull-ups, strict

*every time you break run 400m

RX+: as written

RX: 20lbs lighter, 40/20 pull ups

SP: 40lbs lighter, 40/20 banded pull up. make it hard.

L1/2: Life – Linchpin 6/26/16 (Time)

3 rounds

10 push ups

10 bench dips

10 single ring ring rows

200m run

—-then—–

3 Rounds for time of:

30 DB lunges 20/10lbs

20 OH lunges 20/10lbs

50 Abmat Sit-ups

—then—-

10 rounds

5 Burpees

1 stair climb

RX:as written

SP: 15/5lbs

JUST MOVE: half reps

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch