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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Deadlift/Squat General (#1) (No Measure)

15 Cals Assault Bike & Row

Then…

6 Min AMRAP

5 Burpees

5 Jumping Squats

5 Back Extensions (GHD)/Superman

10 Alternating Dead Bugs

SPORT

S1: Snatch Grip Deadlift

20 min EMOM

Focus: Deadlift with your butt down. Don’t shoot your butt

0-4 min Warm up + technique

Min 4: 5 reps 50%

Min 6: 5 reps 60%

Min 8: 5 reps 70%

Min 10: 5 reps 80%

Min 12: 5 reps 90%

Min 14: 5 reps 100%

Min 16: 5 reps 110%

Min 18: 5 reps 120%

Between sets do 10 hollow rocks

S2: Metcon (Time)

15-12-9

Bar over burpees

Toe to bar

Front squat

Rest 4 min

15-12-9

Deadlift

GHD

Shoulder to overhead

RX+: 165/105

RX: 135/95

SP: 95/65

LIFE

L1: Metcon (No Measure)

20 min EMOM

Min 1: 200m Run

Min 2: 20 weighted jumping jacks 5/2.5

Min 3: :45 side plank (alt sides each round)

Min 4: 20 DB walking lunges (20/15)

L2: Metcon (Calories)

Every 4 minutes for 4 rounds.

In those 4 minutes you will do 3 rounds of..

15 no squat wallballs

30 stick jumps over 1 parallette

If that is completed before the 4 minutes has elapsed you will….

Row for remainder of 4 minutes.

*Rest 30 seconds after 4 Minute round.

*Record cal after each round & total at end