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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body Pull + Unilateral (No Measure)

400m Run

2 Rounds

15 Banded Good Mornings

10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)

10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)

SPORT

S1: Squat Snatch (1 RM)

“Establish a 1 Rep Max Squat Snatch

18 min EMOM (Every 2 min)

0-3: Warm Up

3 Min: 5 Reps 50%

5 Min: 3 Reps 60%

7 Min: 3 Reps 70%

9 Min: 3 Rep 80%

11 Min: 3 Rep 85%

13 Min: 1 Rep 90%+

15-18 Min: Find 1 RM

S2: Chip-N-Dale (Time)

“Chip-N-Dale”

50 Air Squats

40 Sit-ups

30 KBS

20 Push Press

10 Power Cleans

20 Push Press

30 KBS

40 Sit-Ups

50 Air-Squats

*Score is time

RX+: 135/95, 53/35

RX: 115/75, 35/26

SP: 95/65
* Compare to 8/5/2015

LIFE

L1: Metcon (No Measure)

18 minute Clock

Min 1-6: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.

Min 6-12: Assault Bike/Row For Cals. EMOM hop off and do 5 push ups.

Min 13-18: 60 GHD sit ups.

* Continue the lunge/sprint throughout the running clock, only pausing to do your on the minute movements.

L2: 4 Rounds 12, 4 count bicycle crunches 16 single arm dumbbell thrusters 20/15 25 Air Squats 200m Run *18 Min Time Cap (Time)

4 Rounds

12, 4 count bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run

*18 Min Time Cap
* Compare to 6/24/2015