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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Trunk Stability (No Measure)

400m Run

3 Rounds

6 Push Up to T Rotation

10 Deep Lunge w/Elbow Drop

10 Alternating Plank & Reach (Right and Left, Arm and Leg)

SPORT

S1: Back Squat (7×3 75%)

Focus: Explosive speed (especially on BJ’s)

0-3 min Warm up

3 min: 3 reps

5 min 3 reps

7 min 3 reps

9 min 3 reps

11 min 3 reps

13 min 3 reps

15 min 3 reps

After each set immediately do 5 box jumps. Jump as high as possible

S2: 1PC,10TH,2PC,20TTB,3PC 30 NSWB…etc (Time)

1 Power clean

10 DB Thruster

2 Power clean

20 TTB

3 Power cleans

30 No squat Wall ball 20/14

4 power cleans

400 run

5 power cleans

50 double unders

RX+ 215/125, 50/30

RX 185/105, 40/20

SP 135/85, 30/10

LIFE

L1: Metcon (Time)

400m Sprint or row x 2

* Rest 60 Seconds in between runs.

Then…

4 Rounds

10 Burpee Broad Jumps

15 DB Strict Press

20 cal row

*Time Cap of 17 Minutes

L2: “Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps (over paralettes)

sit ups