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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

Focus: When doing your mid hang clean focus on full extension of hips, & not shorting the 2nd pull of the Clean.

Min 0-6: Warm Up/Skill

Min 6, 8, 10, 12, 14: 2 Mid Hang Power Clean + 1 Squat Clean

*Find a Heavy version of this Complex Today

S2: Metcon (Time)

3 Rounds For Time:

400 M Run

12 Deadlift, bodyweight

21 Box Jumps

Rx+: As Written, 24/20

Rx: ¾ Body Weight, 24/20

Sp: ½ Body Weight, 20/16

LIFE

L1: Metcon (Calories)

16 Min EMOM

Odd: :45 Max Calorie Assault Bike

Even: 10 GHD Sit-Ups

L2: Metcon (AMRAP – Reps)

For total reps:

60 seconds max calorie Row

60 seconds max reps Strict Knee Raises

60 seconds max reps Wall Ball

60 seconds max reps Ring Rows

60 seconds rest

Repeat for 4 total rounds (20 minutes)

Rx: 20/14

Sp: 14/10

Score = total reps

CORE

C1: Metcon (Time)

For Time:

150 Sit-Ups