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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

6 min (No Measure)

6 minute AMRAP

15 Scap Push Ups

10 Toe Touch Squats

10 Seated Prisoner Rotations

Farmer Carry down and back with a moderate weight

S1: Hang Power Clean (20 rep max)

Focus: Consistency of each rep (especially important for 20 reps)

0-5 min technique

5 min 3×50%

7 min 3×55%

9 min 3×60%

11 min establish 20 RM

S2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200 run

4 deadlifts

RX+335/225

RX 255/165

SP 185/105

LIFE

L1: Metcon (No Measure)

Tabata Assault Bike/Row

With remaining time do the following…

4 Rounds

20 Russian KB Swings

20 G2 OH with plate

10 step ups

*Use preset computer settings on Assault Bike or Rower for Tabata.

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

30 Grasshoppas!

40 double taps

200 run