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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

general easy (No Measure)

8min amrap

300 row

10 squats

10 lunge and twist

10 sit ups

10 shoulder press with empty bar

SPORT

S1: Power Clean (1-10)

14 min EMOM Power Clean

0-4 min warm up to 40-50%

4-14 min ascending reps each min by 1 rep

min 4 = 1 PC

min 5 = 2 PC

etc until 14 min.

Don’t go above 50%

S2: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

LIFE

L1: Metcon (No Measure)

Tabata Day 4 rounds of each station

Then

1 min rest between movements

DB bicep curls

DB shoulder press

Flutter kicks

Wall sit

Hip touches

L2: “Grannnierace” (Fran, Grace, Annie) (Time)

10 DB clean and Jerk 30/20

21 PVC thrusters

21 jumping pull ups

10 DB Clean and Jerks

15 PVC thrusters

15 jumping pull ups

10 Clean and Jerks

9 PVC Thrusters

9 Jumping pull ups

then

50-40-30-20-10

Stick jumps (over paralettes)

sit ups

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