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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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 8/7/16 (Time)

For time

42 Thrusters 135/95

12 burpees

36 Snatch 135/95

12 burpees

30 Thrusters

12 burpees

24 Snatch

12 burpees

18 Thrusters

12 burpees

12 Snatch

12 burpees

6 Thrusters

12 burpees

Every 3 minutes do a 200m run or row

RX+: as written

RX: 95/65lbs

SP: 75/45

40 min cap

L1: L1 – 16 min plank,updown, (No Measure)

16 min EMOM:

Min 1: 80 high plank leg pulses upward each side( single leg)

Min 2: 20 up downs

Min 3: 30 russian twist + press between reps 1 DB 20/15-10lbs

Min 4: 40 single leg DL (1 DB)

RX:as written

SP: 15/5lbs

JUST MOVE: SP weight, 1/2 reps

L2: Life – run step up sit up row (Time)

5 Rounds

200m run

10 DB Step Ups 20/16″ 30/15lbs

10 DB Strict Press

20 Med Ball Pull Overs (Against Wall) 10/4lbs

20 cal row

RX: As written

SP:20/10lbs

JUST MOVE: half reps

20 min cap

AUX: AUX – Just Plank (No Measure)

5min EMOM:

:25 Plank

(on elbows or hands)

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