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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Clean & Jerk (No Measure)

3 Min Row w/Openers (15 Sec Sprint at top of each minute)

2 Rounds

10 Wall Squats

10 Z-Press w/Dumbell 20/10

3 Consecutive Broad Jumps

SPORT

S1: Split Jerk (1 RM)

16 min EMOM

0-4 min Warm up

4 min: 5 Split Jerks 60%

6 min: 4 split jerks 70%

8 min: 3 split jerks 80%

10 min: 2 split jerks 90%

12 min: 1 Split Jerk 95%

14 min: 1 split Jerk 100%

Do 15 hollow rocks between sets

S2: Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Sp: double reps as pull ups

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 20 DB Flys

Min 2: :50 sec plank

Min 3: 20 single leg box squats

L2: Life 3k row plus other stuff (Time)

100 Single Unders

75 Goblet Squats 35/26

50 DB hang cleans 30/20

25 Plate up downs to press OH 45/25

Accumulate 3000m rowing. You can row at any point but must follow the order listed above otherwise

20 min cap

aux: aux – 4 emom half squats (No Measure)

4 min EMOM 20 banded half air squats