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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up C (No Measure)

8 minute AMRAP

25 Double Unders or Double Taps

6 Spider Man Lunge (total)

6 Push Up + T Rotation

10 Superman Reach + Pull

5 Nice and Easy Burpee

SPORT

S1: Weighted Pull-ups (5×5)

5 weighted pullups

0-2 min: Warm up

2 min: 5 reps Every 2 minutes for 10 minutes

Modify to banded if can’t do 5 strict pull ups

LIFE

S2: 2 round heavy clean and jerk interval (Project rise fitness) (Time)

2 Rounds:

400 row

5 Clean and Jerks

400 row

4 Clean and Jerks

Rest 1 min

50 Double Unders

3 Clean and Jerks

15 pull ups

3 Clean and Jerks

50 Double Unders

Rest 1 min

Score = total time for 2 rounds

RX+ 205/125, 5 muscle ups

RX 165/105

SP 115/75

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 12 Exploding Burpee (Jump High)

Min 2: 3-5 second ring row negatives

Min 3: 10 Reps Gluten Free (1 side raise, 1 back kick, 1 back high kick)

L2: 4 Rounds 12, 4 count bicycle crunches 16 single arm dumbbell thrusters 20/15 25 Air Squats 200m Run *18 Min Time Cap (Time)

4 Rounds

12, 4 count bicycle crunches

16 single arm dumbbell thrusters 20/15

25 Air Squats

200m Run

*18 Min Time Cap

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