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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: Squat Clean

Every 2 minutes for 15 minutes (5 sets):

Squat Clean (2 RM)

Minute 0-5: Warm-Up

Minute 5: 5 Reps @ 50% (Singles)

Minute 7: 3 Reps @ 60-70% (Singles)

Minute 9: 2 Reps @ 70%-80% (Touch n’ Go)

Minute 11: 2 Reps @ 70% – 80% (Touch n’ Go)

Minute 13: 1 Rep @ 80% – 90% Or 2 RM (Touch n’ Go) if ready.

Minute 15: 2 RM (Touch n’ Go)

*% based off 1RM Squat Clean

* If you do not know your 1RM Squat Clean. GRADUALLY add weight and find one today

S2: Metcon (Time)

For Time:

30 Ground to OH

Rx+: 185/125

Rx: 155/105

Sp: Less than or equal to 135/95

*Get the barbell from the ground to overhead any way possible.

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: :25/:25 Side Plank (25/25 = Time Spent on either side)

Min 2: :45 Max Wall Ball

Min 3: :45 Max Strict Press w/Empty Barbell

L2: Metcon (Time)

10 Rounds

10 Burpees

10 Ground 2 Overhead w/Plate 45/25

15 min Cap

Aux WOD

Metcon (Time)

4 rounds

15 GHD sit ups

20 Bulgarian spit squats

5 cal assault

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