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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – Game short (No Measure)

2 rounds

8 squats

14 bent over twisting arms

8 arm swings

S1/2: Sport – long 3 part linchpin (Time)

3 Rounds for time of:

21 Wall Balls 20/14

15 Toes-to-bar

9 Clean & Jerks 95/65

—–then—–

4 Rounds for time of:

25 Hand Release Push-ups

1 Rope Climb

—-then—–

5 Rounds for time of:

15 Calories, Assault Bike

10 Russian Kettlebell Swings 53/35

RX+: Legless, 135/95, 70/53

RX: as written

SP: 10 ring row, 65/35, 35/18lbs

L1 – burp,grass,gob,russi, ski (No Measure)

16 min EMOM 4 Rounds)

Min 1: 50 Grasshoppers

Min 2: 10 Burpee Ball Slams 40/15lbs

Min 3: 30 KB Russian Twists 26/18lbs

Min 4: :60 ski erg or arm only assault bike

RX: as written

SP: 18/10lbs, 20/10lbs

JUST MOVE: SP weight half reps

L2: Life-15min? (Time)

3 rounds for time

25 v ups

200 single unders

—–then—–

800m run or row

60 hip touches

50 box step ups 24/20″

40/30 cal assault

RX: as written

SP: 20/16″

JUST MOVE: Half Reps

AUX: AUX – ankles (No Measure)

3 min sit on ankles

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