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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin (Time)

09.19.2016 | MONSTER MASH

4 Rounds for time of:

500m Row

15 Push Press 135/95

9-15-21-27 reps for time of:

Wall Ball Shot 20/14

Toes-to-bar

“Helen”

3 Rounds for time of:

400m run

21 Kettlebell Swings 53/35

12 Pull-ups

RX+: as written

RX: 95/65, half rep TTB

SP: 65/35 hanging knee tucks

*Rest 3 minutes between workouts

General Warm Up E (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 up downs

10 Toe Touch Squats

10 Seated Prisoner Rotations

L1: Life – linchpin 5/9 (Time)

8 rounds

5 DB squat cleans 20/10

10 DB bent over row

10 shoulder press

—–no rest—–

10 rounds

10 Air Squats

10 mountain climbers

5 sit ups

—-no rest——

For time:

2 rounds

500m row

400m run

30 Calories, Assault Bike

Rx: 30/20lbs

Sp: as written

45 min cap

AUX: AUX – runners lunge (No Measure)

2 min runners lunge