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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: Pull-ups (max effort kipping)

Min 0-4: Warm up + technique (Work with individuals on kipping form)

Min 5-6: 20 kips

Min 7-8: 30-40% of max reps pull ups

Min 9: ME pull up.

Please have spotter or use mats if you think you will #gosohardyoufalloff

S2: Pendlay Row

2 min after max pull ups begin

min 0-2: warm up to 50% of clean

Every 30 seconds for 10 rounds do one Bent over row. Work up in weight but don’t bro rep chest pump it.

S3: 1PC,10TH,2PC,20TTB,3PC 30 NSWB…etc (Time)

1 Power clean

10 DB Thruster

2 Power clean

20 TTB

3 Power cleans

30 No squat Wall ball 20/14

4 power cleans

400 run

5 power cleans

50 double unders

RX+ 215/125, 50/30

RX 185/105, 40/20

SP 135/85, 30/10
Compare to 6/9

LIFE

L1: 1-Mile Run (Time)

Max Effort 1-Mile Run
11 min cap

L2: Metcon (No Measure)

12 EMOM

Min 1: 30 side crunches

Min 2: 16 DB Box step ups with press

Min 3: 16 single leg KB deadlifts

L3: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

12 Min AMRAP

400m Run

12 Deadlifts 95/65

20 Push-Ups