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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

8 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Clean

18 min to Establish a max squat clean

0-4 min warm up

min 4: 5 rep 50%

min 5: 3 rep 60%

min 6: 1 rep 65%

min 7: 1 rep 70%

min 8: 1 rep 75%

min 9: 1 rep 80%

min 11: 1 rep 90%

min 13: 1 rep 95%

min 15-18: 1 rep 100%+

min 9-15 go every 2 min

S2: Metcon (Time)

20 Cal Assault Bike (25 cal row)

30 OHS

20 Cal Assault Bike

20 Power Snatches

20 Cal Assault Bike

10 Hang Squat Snatches

Rx+:135/95

Rx: 95/65

Sp: 75/55

LIFE

L1: Metcon (No Measure)

:40 Work/:20 Rest

One arm KB Swings

Box Step Ups

Bear Crawls

DB Push Press

Russian Twist

No Squat Wall Balls

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, 12 and 15.

L2: Metcon (Time)

10 Rounds

10 Burpees

10 G2O 45/25

15 min Cap

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