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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

2 Rounds

10 Wall Balls

10 KB Swings

SPORT

S1: Romanian Deadlift (3rm)

16 min EMOM

0-4 min: warm up

4 min: 3 rep 50%

6 min: 3 reps 60%

8 min: 3 reps 70%

10 min: 3 reps 70%

12 min: 3 reps 70%+

14 min: 3 reps 70%+

% Based off traditional DL

S2: Sport-5x3minAMRAP (AMRAP – Reps)

5 Rounds On The 3 Minute:

10/8 cal assault

In the Remaining Time Power Clean & Jerk 135/95

*Score is total number of Power Clean & Jerk

Rx+: As Written

Rx: 115/80

Sp: Less Than or Equal to 95/65

Stagger if needed

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: 40 Dumbbell Punches

Min 2: 25 Hugging Squats w/Med Ball

Min 3: 10/8 cal assault

Min 4: 15 Barbell Roll Outs

L2: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

10 cal row

20 (10/Leg) KB Single Leg DL, 35/26

30 Single arm KB Press

20 Jumping Pull-Ups

10 V-Ups

AUX: aux- walk plus pigeon (No Measure)

4 min assault bike or walk cool down

2 min Pigeon stretch each side

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