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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean + general (No Measure)

500 Row

8 min AMRAP

:30 sec front rack hold

8 Bent over Row

8 pole squats

8 KB swings

SPORT

S1: Deadlift (1×2)

16 min EMOM

0-5 min Warm up Technique

Focus: Bracing upper back. Have Class Watch for warm up. Start at :52 seconds

https://www.youtube.com/watch?v=Vl0OidUQMtA

Min 5: 5 reps 50%

Min 6: 5 reps 60%

Min 7: 5 reps 60%

Min 8: 3 reps 70%

Min 10: 2 reps 70%

Min 12: 2 reps 75%

Min 14 2 reps 80%

S2: 30 squat cleans for time (Time)

30 squat cleans for time

You choose weight

Score = time. Write weight used in notes

This is for the leaderboard so everyone is not under RX

RX+ over 200/115

RX 136/96-199/114

SP 0-135/95

LIFE

L1: Metcon (No Measure)

16 min EMOM

Min 1: 20 weighted jumping jax 5/2.5

Min 2: 4 turkish get ups

Min 3: 15 med ball sit ups

Min 4: 20 Skier jumps from mats

L2: 7/28/15 (AMRAP – Rounds and Reps)

14 min AMRAP

200 single unders

10 clock jumps

20 ring rows

30 up downs

40 punches 10/5

1000 row

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