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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body/Core Stability (No Measure)

2 Min Row

Then..

3 Rounds

10 Face Pulls Red/Orange

5 Scap Pull Ups

:45 Plank (Alternating Elevation of Right & left leg and arm)

SPORT

S1: Split Jerk (1×90%)

16 min EMOM Split Jerk + 3 sec hold in catch.

Focus: Holding catch position

0-4 min Warm up

Min 4: 3 reps 65%

Min 6: 3 reps 75%

Min 8: 3 reps 80%

Min 10: 2 reps 85%

Min 12: 2 reps 85%

Min 14: 1 rep 90%

S2: Metcon (Time)

50 box jumps 30/24

25 toes-to-bars

50 wall-ball shots 20/14

25 ring dips

50 wall-ball shots

25 toes-to-bars

50 box jumps

RX+ as written

RX 24/20 sub push ups

SP: 14/10 WB

20 min cap

LIFE

L1: Metcon (No Measure)

16 min EMOM (4 Rounds)

1 min 10 up downs

2 min 15 cal row

3 min 20m sled push

4 min: 3 stair runs

L2: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP

10 push up

10 lunges

10 DB Hang clean and jerk

200m Farmers walk

CORE

Core: Metcon (No Measure)

5×10 GHD sit ups

5×10 back extensions

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