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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Clean (1+1+1)

Every 2 minutes for 15 minutes (7 sets):

Clean Grip DL + Hang Power Clean + High Hang Squat Clean

Focus: Consistent movement in the catch on the power position and the squat position.

Minute 0-2: Warm-Up

Minute 2: 1+1+1 @ 50%

Minute 4: 1+1+1 @ 65%

Minute 6: 1+1+1 @ 70%

Minute 8: 1+1+1 @ 75%

Minute 10: 1+1+1 @ 75%+

Minute 12: 1+1+1 @ 75%+

Minute 14: 1+1+1 @ 75%+

*% based off 1RM Clean, and are suggested percentages, do your best to add weight each set.

S2: Metcon (AMRAP – Reps)

4 Min AMRAP

5 Wall Ball Sit Ups

10 KB Swings

2 Min rest

4 Min AMRAP

5 Wall Ball Sit Ups

5 Power Snatch

2 Min rest

4 Min AMRAP

5 Wall Ball Sit Ups

10 Burpees

RX+: 20/14 WB, 53/35 KB, 135/95

RX: 20/14 WB, 53/35 KB, 95/65

SP: 14/10 WB, 35/26 KB, 65/55

*if you have difficulty with the wall ball sit ups, you may sub 5 wall ball shots and 5 abmat sit ups.

https://www.youtube.com/watch?v=2lTqtLR3UAc

LIFE

L1: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

250m Row

20 KB Swings

20 Wall Balls

200m Run

Rx: 14/10, 35/26

L2: Metcon (Calories)

EMOM x 14 minutes

Odd: :45 Max Calorie Assault Bike

Even: 10 DB Walking Lunges 20/10