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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up (No Measure)

750m row @ moderate pace, then:

3 rounds

7 DB thrusters

5 spiderman lunge per leg

10 russian twist

S1: Squat Clean Thruster (2 RM)

15 min EMOM

Squat Clean (2 RM)

Minute 0-5: Warm-Up

Minute 5: 5 Reps @ 50% (Singles)

Minute 7: 5 Reps @ 60-70% (Singles)

Minute 9: 3 Reps @ 70%-80% (Touch n’ Go)

Minute 11: 2 Reps @ 75% – 85% (Touch n’ Go)

Minute 13: 1 Rep @ 85% – 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: Sport – deadlift run light than heavy (Time)

2 rounds

5 deadlift 225/135

400m run

—-Then—-

2 rounds

30 deadlifts 135/85

400m run

RX+:315/205, 155/105

RX: as written

SP: 155/85, 95/65

L1 – tabata (No Measure)

Tabata:

:20 on / :10 rest [8 rounds of each movement]

Med ball sit ups

DB Strict Press

assault bike

single leg line jumps

then 30 fire hydrants each side

L2: Warm-up (No Measure)

2 rounds

1000 row

40 jumping air squats (half squat + jump)

30 single arm/leg V ups

60 clock jumps (3,6,9,12 o’clock. every jump counts)