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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General B (No Measure)

750m row @ moderate pace, then:

3 rounds

7 empty barbell thruster

5 spiderman lunge per leg

5 nice and easy burpees

SPORT

S1: Bent Over Row

Every 2 minutes for 12 minutes :

Pendlay Row

0-2: Warm-Up

2 Min: 10 @ 40%

4 Min 10 @ 50%

6 Min 5 @ 60%

8 Min 5 @ 60%

10 Min 5 @ 60%

*% Based of 1 RM Power Clean, should be a moderate working weight.

** Inbetween sets do Wall Facing Hand Stand for :30.

S2: Metcon (Time)

For Time:

5 HSPU

10 Power Snatches 115/80

15 HR Push-Ups

20 Deadlifts 115/80

25 Air Squats

30 KB Swings 53/35

25 Air Squats

20 Deadlifts

15 HR Push-Ups

10 Power Snatches

5 HSPU

Rx+: 135/95, 70/53

Rx: As Written

Sp: Less than or equal to 95/65 & 35/26

LIFE

L1: Metcon (No Measure)

12 min EMOM

Min 1: 25 Back Squats w/Empty Barbell

Min 2: 200 M Row

Min 3: 30, 4 Count Bicycle Crunches 

L2: Metcon (Time)

40-30-20-10 reps of each:

Jumping lunges

Double DB Push Press 30/20

*Row 15 Cals after each set

18 Min Cap