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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Linear Dynamic Warm Up A (No Measure)

5-10-5 Shuttle x 3 reps

Walking Knee Pulls x 10 meters

Walking Knee Cradles x 10 meters

Walking Quad Stretch x 10 meters

Backwards RDL w/ Reach x 10 meters

SPORT

S1: Squat Clean (Find max)

14 min EMOM

0-4 Warm up to 75%

4 min 3 x 75%

6 min 2 x 85%

8 min 1 x 92%

10 min 1 x 100%

12 min 1 x 100+%

Based on clean

S2: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women use 55

LIFE

L1: Metcon (No Measure)

15 min EMOM

1 min 15 up downs

2 min 20 back ext on GHD

3 min 20 plate G2OH

L2: Metcon (Time)

5 rounds

400 Run

15 v ups

20 DB thrusters 20/10

100 single unders with heavy rope