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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: Clean and Jerk

17 Min EMOM (Every 2 min)

*Establish a Heavy C&J

0-5: Warm Up

5 Min: 5 Reps 50%

7 Min: 3 Reps 70%

9 Min: 3 Reps 80%

11 Min: 2 Rep 85%

13 Min: Find Heavy

15 Min: Find Heavy

S2: Metcon (Time)

2015 CrossFit Games Masters WOD “Double Hanger”

“Masters 40-44 and Masters 45-49”

3 rounds for time of:

100 double-unders

7 hang power clean and jerks

Rx+:185/115, As Written

Rx:135/95, As Written

Sp: 95/65, Double Taps

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes (4 sets):

Min 1: 40 Flutter Kicks (4 Count)

MIn 2: 3 Stair Sprints

Min 3: 20 KB Thrusters (10 Each Arm)

Min 4: 20 Lateral Side to Side Lunges

L2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

200m Farmers Carry 20/10

15 V-Ups

10 Wall Balls 14/10

5 Burpees