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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Simple Barbell/Oly Prep (No Measure)

45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)

2 Rounds

10 Empty Barbell Strict Press

10 Empty Barbell Front Squats

10 Empty Barbell Bent Over Row

5 Empty Barbell Muscle Clean

5 Empty Barbell Muscle Snatch

SPORT

S1: Overhead Squat

Every 3 minutes for 18 minutes (5 sets):

OH Squat (5 RM)

Minute 0-5: Warm-Up/Instruction

Minute 5: 5 @ 50%-60%

Minute 8: 5 @ 60%-70%

Minute 11: 3 @ 70%-80%

Minute 14: 2 @ 80%-90%

Minute 17: Attempt a 5RM

* In Between each set complete a :45 second plank.

S2: Metcon (Time)

3 Rounds:

10 Double Dumbbell Push Press, 50/30

10 Box Jump, 24/20

Rest 2 Min…

3 Rounds

10 Double Dumbbell Front Squat 50/30

5 Burpees

Rx+: 70/50, 30″/24″

Rx: As Written

Sp: 40/20, 20/16

LIFE

L1: Metcon (No Measure)

Every minute for 18 minutes :

Min 1: 30 Plate Raises (Lateral/Front)

Min 2: 25 Back Squats w/Empty Barbell

Min 3: Max Distance Farmers Carry.

*For Farmers Carry, walk back and forth the length of the gym. Weights must be above 30lbs for Men. 20lbs for Women.

L2: Metcon (Time)

50-40-30-20-10

Ground 2 Overhead w/Plate 25/15

DB Snatches 20/10

Single Unders

Hip Taps (Plank)

* 18 Min Time Cap

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