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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Simple Barbell/Oly Prep (No Measure)

45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)

2 Rounds

10 Empty Barbell Strict Press

10 Empty Barbell Front Squats

10 Empty Barbell Bent Over Row

5 Empty Barbell Muscle Clean

5 Empty Barbell Muscle Snatch

SPORT

S1: Push Press

Push Press (3 RM)

Every 2 minutes for 15 minutes (6 sets):

Focus: No torso front lean in the drive out of the hole.

Minute 0-4: Warm-Up/Technique

Minute 4: 10 @ 60%

Minute 6: 6 @ 65%

Minute 8: 5 @ 70%

Minute 10: 3 @ 80%

Minute 12: 1 @ 90%

Minute 14: 3RM

*Remember that you do not have to increase your percentage after your single @ 90%. You probably will go down.

*In Between sets accumulate :30 L-Sit on Parallettes

S2: Chip-N-Dale (Time)

“Chip-N-Dale”

50 Air Squats

40 Sit-ups

30 KBS

20 Push Press

10 Power Cleans

20 Push Press

30 KBS

40 Sit-Ups

50 Air-Squats

*Score is time

ADV: 135/95, 53/35

RX: 115/75, 35/26

SP: 95/65

LIFE

L1: Metcon (No Measure)

5 Min Max Cal’s on Rower

5 Min Max Cal’s on Assault Bike

Then…

5 Min AMRAP

5 KB Swings

5 Goblet Squats

L2: Metcon (Time)

40-30-20-10 reps of each:

Rear Foot Elevated Split Squats (Total)

KB Bottoms Up Press 12/8

Box Jump Overs 20/16

*20 Minute Time Cap

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