Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General K (No Measure)
500 row
5 min AMRAP
5 Good Mornings
10 Walking knee pulls
5 Samson Stretch
5 YMCA with arms
5 Spiderman stretch
SPORT
S1: Linchpin – 3/13 (Time)
9-15-21 reps of:
Kettlebell Swings 70/53
Burpees
21-15-9 reps of:
Power Clean 115/75
Thruster 115/75
3 Rounds of:
500m row
15m Handstand Walk
15 Hang Squat Snatch 95/65
*Rest 5 minutes between workouts.
RX+ as written
RX: 53/35, 95/65, 20 shoulder taps
Sp: 44/26, 75/45, 20 shoulder or hip taps
LIFE
L1: Life Linchpin 3/13 (Time)
10-20-40
Kettlebell Swings 35/18
Burpees
—- Then 800 m run —-
21-15-9
DB squat clean thruster 30/15
empty bar OHS
—–Then 800 m run—-
3 Rounds of:
500m row
100 bicycle crunches
—- Then 800 m run