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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Lower Body/Hip (No Measure)

800m Run

Then..

3 Rounds

:30 Static Lunge Hold (Each Leg)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

SPORT

S1: Power Clean + Lunge Complex

Power clean + 2 lunges
16 min EMOM

Complex = PC + 2 lunges

Min: 0-6 Warm up + technique (Focus on hitting the power/high hang position during each rep)

Min 6: 4 reps 50%

Min 8: 4 reps 60%

Min 10: 4 reps 70%

Min 12: 3 reps 80%

Min 14: 2 reps 85-90%

% Based on Power clean

S2: medium weight KB DB Box Step over (Time)

10-1 KB swings

1-10 DB box step overs 24/20

RX+ 70/53 70/40

RX 53/35, 50/30

SP 44/26, 40/20

LIFE

L1: Metcon (No Measure)

16 min EMOM

Min 1: 16 DB lunges

Min 2: :45 sec plank

Min 3: 12/8 Cal Assault

Min 4: 40 double taps

L2: Metcon (Time)

10 rounds

3 Burpees

6 Cal row

9 air squats

12 plate jumps