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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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S1: Sport – Linchpin 9/4/16 (Time)

5 Rounds of:

12 Wallballs 20/14lbs

9 Toes-to-bar

6 Power Cleans 135/95

For time: 800m Kettlebell Farmer’s Carry 53/35lbs

21-15-9 reps for time of:

Overhead Squat 75/45

Handstand Push-up

Burpee Pull-up

*Pull-up bar 1 foot above reach

*Rest 2 minutes between workouts

RX+: 165/105lbs, 95/65lbs

RX: as written

SP: 95/55, empty bar

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—–

For time:

100 Air Squats

100 mountain climbers

100 Air Squats

—-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-glute + hamstring stretch (No Measure)

3x20m banded side step

3 min partner hamstring stretch. Have partner help you push your leg toward your face.

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