Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice plus cardio (No Measure)
500M row or 400 run.
SPORT
S1: Metcon (Time)
2 Rounds for time of:
18 Handstand Push-ups, strict
15 Chest-to-bar Pull-ups
12 Squat Cleans 175/120
“SQT”
3 Rounds for time of:
10 Ground to Overhead 95/65
200 yd Shuttle Sprint (50×4)
For time:
800m Run
40 Air Squats
40 Clean & Jerks 115/80
40 Air Squats
800m Run
*Rest 5 minutes between workout
RX+: as written
RX: Kipping, chin over, 20lbs less
SP: box pike HSPU, ring row 40lbs less
LIFE
L1: Metcon (Time)
2 Rounds for time of:
36 Push ups
30 DB bent over row 30/20
24 DB hang squat clean
“SQT”
3 Rounds for time of:
10 Ground to Overhead 45/25
200 yd Shuttle Sprint (50×4)
For time:
800m Run
40 Air Squats
40 Db power clean and Jerk
40 Air Squats
800m Run
Rest 1 minute after each workout
AUX: AUX-shoulder external rotation (No Measure)
3 min hold PVC underhand snatch grip, place elbows on box and stretch shoulders externally.