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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 (7 sets):

1 Hang Power Clean + 2 Squat Cleans

Focus: Using the Hang Power Clean to find full extension.

Minute 0-2: Warm-Up

Minute 2: 1+2 @ 50%

Minute 4: 1+2 @ 65%

Minute 6: 1+2 @ 70%

Minute 8: 1+2 @ 75%

Minute 10: 1+2 @ 75%+

Minute 12: 1+2 @ 75%+

Minute 14: 1+2 @ 75%+

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

S2: Metcon (Time)

21-15-9

Thrusters 115/80

Burpees Over Bar

Rx+: 135/95

Rx: As Written

Sp: Less Than or Equal to 95/65

LIFE

L1: Metcon (No Measure)

Strength

:40 Work/:20 Rest

Flutter Kicks

Sit Ups

Wall Sit

Up Downs

Goblet Squats

*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, & 12.

L2: Metcon (AMRAP – Reps)

3 Rounds

1 Min Ground to Overhead w/Plate

1 Min Max Burpees

1 Min Max Double Unders

1 Min Max Russian twist with med ball 14/10

1 Min Mountain Climbers

RX+: 45/25

RX: 25/15

SP: 10/5

*Score is total reps

Mobility

M1: Metcon (No Measure)

Banded Hip Stretch

2 Min Per Leg

*https://www.youtube.com/watch?v=I3Jd3on4Bak