Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
S1: Metcon (Time)
2 Rounds for time of:
200 yd KettleBell Carry 70/53
100 ft Handstand Walk
For time:
10 Rope Climbs, 15 ft
20 Clean & Jerks 155/105
30 Burpees over barbell
40 Box Jump Overs 24/20
50 Wallball Shots 20/14
21-15-9 reps for time of:
Row for Calories
Power Snatch 95/65
Toes to bar
RX+ as written
RX 20/10lbs less on lifts and KB’s + sub 50 belly facing shoulder taps
SP 40/20lbs less on lifts + sub 100 hip taps in push up postion.
*Carry the KB on your chest. If it drops below your chest stop & rest.
*Rest 5 minutes between workouts
LIFE
L1: Metcon (Time)
2 Rounds for time of:
200 yd KettleBell Carry 35/26
100 hip taps
For time:
40 ring rows
50 DB Hang Clean & press 20/10
30 Burpees
40 Box Jump Overs 24/20
70 Wallball Shots 14/10
28-21-15-9 reps for time of:
Row for Calories
Kb swings
Hanging knee tucks
*Carry the KB on your chest. If it drops below your chest stop & rest.
*Rest 1 min