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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: Snatch Grip Deadlift

Every 2 minutes for 15 minutes (5 sets):

Snatch Grip Deadlift

Minute 0-4: Warm-Up

Minute 5: 8 Reps @ 40%

Minute 7: 8 Reps @ 40%

Minute 9: 10 Reps @ 50%

Minute 11: 10 Reps @ 50%

Minute 13: 10 Reps @ 50%

*% based off 1RM conventional Deadlift

*Working sets begin on Minute 5.

S2: Metcon (AMRAP – Reps)

8 Min AMRAP

Up Ladder of 3…

KB Swings

Box Jumps

Rx+: 70/53, 30”/24”

Rx: 53/35, 24”/20”

Sp: 35/26, 20”/16”

LIFE

L1: Metcon (No Measure)

400m Sprint x 2

* Rest 60 Seconds in between runs.

Then…

3 Rounds

10 Burpee Broad Jumps

15 DB Renegade Row 20/10

25 Sit-ups

*Time Cap of 15 Minutes

L2: Metcon (AMRAP – Reps)

3 Rounds

1 Min Ground to Overhead w/Plate

1 Min Max Burpees

1 Min Max Double Unders

1 Min Max Flutter Kicks

1 Min Mountain Climbers

RX+: 45/25

RX: 25/15

SP: 10/5

*Score is total reps

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