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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Sport – Linchpin 8/21/16 (Time)

3 Rounds of:

20 GHD sit-ups

10 Front Squats 185/135

10 burpees

10 pull ups

—rest 3 min—

6 Rounds of:

20/15 Calories, Row

10 Shoulder Press, 95/65

RX+: as written

RX: 135/85, 75/35

SP: 75/45, 45/35

40 min cap

L1: Life – Linchpin 7/31/16 (Time)

5 Rounds for time of:

15 Kettlebell Swings 35/18lbs

15 Burpees

—then—

2 Rounds for time of:

800m run or row

60 Air Squats

30 ring rows

15 DB snatches 30/20lbs

—-then—-

3 Rounds for time of:

200 single unders

30 plate wood chops 25/15lbs

RX: as written

SP: 26/10, 15/10lbs

JUST MOVE: 1/2 reps SP weight

AUX: aux – bicep (No Measure)

3×20 bicep curls

3×30 DB shoulder press bro press

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