Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1 : Metcon (Time)
4 Rounds for time of:
7 Clean & Jerks 135/95
7 Ring Muscle-ups
Linchpin Test 3
3 Rounds:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205
2 Rounds for time of:
400m Run
30 Toes-to-bar
20 Calories Rowing
*Rest 5 minutes between workouts
RX+ as written
RX: 115/75, 225/135
SP: 95/65, 185/105
LIFE
L1: Metcon (Time)
4 Rounds for time of:
21 DB Clean & Jerks 20/10
21 box dips
Linchpin Test 3
3 Rounds:
30 Wallballs 20/14
30 push ups
30 lunges
2 Rounds for time of:
400m Run
30 hanging knee tuck
20 Calories Rowing