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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: Push Press (3+2, 3+2 2+2)

10 min EMOM Push Press + Split Jerk

Focus: Stable shoulders in catch/finishing strong

0-4 min Warm up + technique

4 min 3+2 @ 65%

6 min 3+2 @ 75%

8 min 2+1 @ 80%

% are based on max Jerk

S2: Metcon (Time)

The Seven’s Partners (teams of 2 people)

7 rounds

7 Handstand push-ups

7 Thrusters

7 Knees to elbows

7 Deadlift

7 Burpees

7 Kettlebell swings

7 Pull-ups

Each team will have 2 bars

1 Person working at a time

After each round the team will rest 1 min.

RX+ 70/53 135/95 245/155

RX 53/35 115/75 205/125

SP 44/26 95/65 165/105

35 min Cap

LIFE

L1: Metcon (No Measure)

10 min EMOM

1 min 10 burpee with 2 dumbbells 10/5

2 min 15 GHD’s

L2: Metcon (Time)

200 Run

200 Row

20 Cal Bike

20 Jellies

400 run

400 Row

40 cal bike

20 Jellies

800 run

800 Row

80 cal bike

20 Jellies

400 run

400 Row

40 cal bike

20 Jellies

200 Run

200 Row

20 Cal Bike

20 Jellies

35 min Cap