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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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T2B OH warm up (No Measure)

3 Rounds

200m Run

10 Kip Swings

10 PVC Pass Throughs

10 OHS w/ PVC

:20 sec Wall Shoulder Stretch

S1: S1 – Deadlift (Weight)

16 min EMOM

Min 0-4: warm up

Min 4: 10 at 50%

Min 6: 5 at 75%

Min 8: 5 at 75%

Min 10: 5 at 75%

Min 12: 5 at 75%

Between sets do 10 hollow rocks

S2: Sport – “Fran+Darwin = Frank (Time)

40/22 cal assault bike

21 Thrusters

21 pull ups

Rest 1 min

15 clusters

15 weighted pull ups 20/10 medball

Rest 1 min

9 Bear complex (squat clean thruster + back squat thruster)

9 Burpee pull ups

20/12 cal assault bike

Rx+: 95/65, sub 3 for one muscle ups. Must do all 9 burpees on last round.

Rx: 75/55 10/4lbs ball

Sp: 45/35″ banded pull ups

L1: L1 – updown,propsep,jax (No Measure)

16 min EMOM

min 1: 20 up downs

min 2: :60 balance on one foot with eyes closed.

min 3: 45 weighted jumping jax (5/2.5)

min 4: 25 sit ups

JUST MOVE: 1/2 reps but full stand for min 2

L2: LIFE- October Sky (AMRAP – Rounds and Reps)

17 Min AMRAP

200m Farmers Carry with DB 30/20lbs

15 V-Ups

10 Ball Slams 30/20lbs

5 Burpees

RX: as written

SP: 20/10lbs, 20/14lbs

JUST MOVE: every 4 min rest 1 min

AUX: aux – row (No Measure)

1500m row at 70%

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