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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

10 Runners Lunge + Pigeon Stretch (5ea leg)

SPORT

S1: Sumo Deadlift

Every 2 minutes for 15 minutes (6 sets):

Sumo Deadlift (5RM)

Focus: Keeping Chest high driving the power of the Sumo Deadlift through the Glutes.

Minute 0-4: Warm-Up

Minute 4: 5 Reps @ 60% – 70%

Minute 6: 5 Reps @ 70% – 75%

Minute 8: 3 Reps @ 75% – 80%

Minute 10: 2 Reps @ 80% – 85%

Minute 12: 2 Reps @ 85% – 90%

Minute 13: 5 Rep Max

* % based of 1 RM Conventional Deadlift

S2: Cindy and the Jerks (Time)

For Time…

5 Clean and Jerks, 155/105

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)

1,000m Row

5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)

5 Clean and Jerks, 155/105

Rx+: 185/125

Rx: As Written

Sp: Less Than or Equal to 135/95

*Write Gymnastics modifications in Notes if needed.

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 7 Man Makers

Min 2: 30 Hollow Rocks

Min 3: 30 Walking Lunges

L2: Metcon (Time)

20 Rounds

5 Bent Over Row

5 Deadlift

5 Front Squat

5 Push Press

5 Back Squat

*This complex is done with an empty barbell.

Rx: Mens Bar/Womans Bar

Sp: Womans Bar/Trainer Bar