Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Old School Warm Up (No Measure)
Everyone Starts on one end of the room
Jog Down and Back x 3
Runners Lunge Down
Reverse lunge with rotation back
Bear Crawl Down
Burpee Broad Jump Back
High Knees Down
Butt Kicks Back
Side Shuffle Down and Back
then
2 Rounds
10 Wall Balls
10 KB Swings
SPORT
HAPPY FOURTH OF JULY!!
S1: Bradshaw (Time)
10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
RX+:225/155 As prescribed
Rx: 185/125,
SP: 155/105, Ring Rows, Double Taps Plates/Extra Mats for HSPU
30 min cap
LIFE
L1: Metcon (Time)
10 Rounds for time with a partner
10 Burpees
10 Weighted Sit Ups
10 Box Jumps
10 DB Thrusters
Partner Runs 200m while other partner works
Rx+: 40/30#DB, 24/20″
RX: 30/20#DB, 24/20″
SP: 20/10#DB, 20/16″
https://www.youtube.com/watch?v=vlMbsyQGSD4
sit up with one hand around each end of your dumbbell
30min Cap