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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Scap Stablity & Squat (No Measure)

500M Row

3 Rounds

10 Face Pulls (Red/Orange)

10 Wall Squats (Facing Wall)

5 Superman + 5 Hollow Rocks

SPORT

S1: Clean

Every 2 minutes for 15 minutes

Power Clean and Jerk Complex

Minute 0-4: Warm – Up

Minute 4: 3 Power Cleans + 2 Shoulder to Overhead @55%

Minute 6: 3 Power Cleans + 2 Shoulder to Overhead @60%

Minute 8: 3 Power Cleans + 2 Shoulder to Overhead @65%

Minute 10: 3 Power Cleans + 2 Shoulder to Overhead @70%

Minute 12: 3 Power Cleans + 2 Shoulder to Overhead @75%

*% based off of 1RM Clean and Jerk

S2: Metcon (Time)

3 Rounds

300 M Row

15 Thrusters

10 Burpees

Rx+: 135/95

Rx: 115/80

Sp: < Or = 95/65

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 20 DB Flys (Lying on ground)

Min 2: :30 Max Plank

Min 3: 30 Air Squats

L2: Metcon (Time)

1 Mile Run

100 Single Unders

75 Goblet Squats

50 KB Swings

25 Ground 2 Overhead w/45/25

10 Turkish Get Ups w/10lbs Dumbbell

RX+: 53/35

Rx: 35/26

Sp: 26/18

*20 Min Time Cap

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