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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

S1: Squat Clean Thruster (1 RM)

16 MIN EMOM

Min 0-4: Warm up Technique

Min 4: 5 reps 60%

Min 6: 3 reps 65%

Min 8: 3 reps 70%

Min 10: 3 reps 75%+

Min 12: 2 reps 75%+

Min 14: 1 rep 75%+

% based on max clean

S2: Sport – Masters reg #3 (AMRAP – Rounds and Reps)

15 min AMRAP

55 double unders

15 chest to bar pull ups

5 hang power cleans 155/105

RX+: As written

RX: chin over pull ups 135/85

SP: 95/65 2x’s ring rows

3x’s single unders to mod

L1: L1 – 13 EMOM backext,splitsq,plank (AMRAP – Reps)

13 min EMOM (4 rounds)

1 min: 30 back extensions on GHD (stay hollow)

2 min: 30 Split squats (leg on bench)

3 min: 50 side plank hip lifts (25 each side)

—–Then rest 1 min—–

400m run

L2: Life – lungerussian,plate turn,hipouts (Time)

5 rounds

20 lunge + med ball twist (2 twist per lunge) 20/14

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 up downs

30 bicycle crunches

RX: as written

SP: 14/10, 15/10lbs

6 WK Challenge: 4 rounds

20 min cap

AUX – Hollow (No Measure)

3×15 hollow rocks or :20 hollow hold

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