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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – barbell (No Measure)

400m run or row

3 rounds (with an empty bar)

10 Deadlifts

10 Front squat

10 push press

10 lunge + twist (without bar)

S1: Sport – long fun Sunday workout (Time)

4 rounds

25 Burpee Box Jumps 24″/20″

800 run or row

25 TTB

*Every 1 min do 1 Clean & Jerk 185/115 (except when running or rowing.

RX+: as written

RX: 135/95, chin over

SP: 95/45, Mod pull up

CHANGE: 3-4 rounds 8/17

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

JUST MOVE:1/2 reps + light row

L2: Life – row jerks, wb etc (Time)

5 rounds

200m run or row

10 DB Clean & Jerks 30/15

5 ring row into jumping dip

10 Wallballs 14/10

40 Flutter kicks

20 Jane fonda’s

RX: was written

SP: 20/10lbs

JUST MOVE:3 rounds

23 min cap.

AUX: AUX- abs #3 (No Measure)

20 side hip lifts

20 GHD sit ups