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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

S1/2: Sport – linchpin 7/25/16 (Time)

FOR TIME:

3 Rounds for time of:

400m run

15 Knees-to-elbows

30 DB snatches, alternating 70/50

rest 5 mins

“Nasty Girls”

3 Rounds for time of:

50 Air Squats

7 Ring Muscle-ups

10 Hang Power Cleans 135/95

rest 5 mins

21-15-9 reps for time of:

Row, Calories

Bench Press 135/95

*50 min cap

——–

Rx+: as written

Rx: C2B, 115/75# 40/20lbs

SP: 30/15, 25 ring rows, 65/35#

L1/2: Life – Linchpin 7/10/16 (Time)

3 Rounds for time of:

40 KB Deadlifts 53/35lbs

15 Overhead Squats trainer bar or PVC

3x(21-15-9) reps for time of:

Hang DB Squat Clean 20/10lbs

jumping ring muscle ups (half reps)

For time:

800m Run or row

rest 1 min

400m run or row

rest :30

200m run

RX: as written

SP: 35/18lbs, 10/5lbs

6 week: sub ring rows, SP weight. Every 4 minutes rest 1 minute. 35 min cap

40 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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