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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

Backwards RDL w/ Reach x 10 meters

SPORT

S1: Squat Clean (4×3 80%)

Squat Clean every 3 minutes for 18 minutes (4 sets):

0-6 min technique work/warm up

Focus: Finding a new foot position in catch after pull

3 reps Squat clean

L-Sit practice on parallettes between sets

Increase load over the 4 sets to 80%

S2: Metcon (AMRAP – Rounds and Reps)

20 min AMARAP

1 thruster

1 pull up

2 thrusters

2 pull ups

3 thrusters

3 pull ups….etc

Every 3 min you must rest 1 min. Start where you left off.

Adv: 135/95 Muscle up is worth 4 reps

RX: 115/75

SP 95/65

Score is last round completed plus reps

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 10 v- ups

MIn 2: 20 Weighted jumping jaxa 5/2.5 plates

Min 3: 20 no squat wallballs

Min 4: 20 jumping lunges

After 4 rounds do 30 GHD’s

L2: Metcon (Time)

10 single arm dumbbell thrusters (total) 20/10lbs

10 Single arm dumbbell hang snatch(total) 20/10lbs

10 cal row

20 single arm dumbbell thrusters (total) 20/10lbs

20 Single arm dumbbell hang snatch 20/10lbs

20 cal row

30 single arm dumbbell thrusters (total) 20/10lbs

30 Single arm dumbbell hang snatch 20/10lbs

30 cal row

40 single arm dumbbell thrusters (total) 20/10lbs

40 Single arm dumbbell hang snatch 20/10lbs

40 cal row

Cap at 25 min

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