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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulder and Scap Stability (No Measure)

1 Min Assault Bike + 1 Minute Row + 200m Run

2 Rounds

10 Banded Pull Aparts

20 PVC Pipe Pass Throughs

10 KB Swings

SPORT

S1: Squat Clean

“Every 2 minutes for 15 minutes (5 sets):

Squat Clean (1 RM)

Minute 0-5: Warm-Up

Minute 5: 5 Reps @ 50%

Minute 7: 3 Reps @ 60-70%

Minute 9: 2 Reps @ 70%-80%

Minute 11: 2 Reps @ 80% – 90%

Minute 13: 1 Rep Max

*% based off 1RM Squat Clean

* If you do not know your 1RM Squat Clean. GRADUALLY add weight and find one today”

S2: Metcon (Time)

2 Rounds For Time.

Row 500

15 Deadlifts 225/155

25 Pull-Ups

Rx+: As Written

Rx: 185/125, 15 Pull-Ups

Sp: Less than or equal to 135/95, Banded Pull-Ups

L1: Metcon (No Measure)

Every minute for 15 minutes (5 sets):

Min 1: 60 Mountain climbers

MIn 2: 20 Weighted DB Lunges 20/10

Min 3: 20 Wall Balls

Metcon (Time)

For Time

30-21-18-15-12-9-6-3

Burpee To Plate

Air Squat

Plate Ground to Overhead, 45/25

*18 Min Time Cap

Mobility

M1: Metcon (No Measure)

2 Min per leg

Calf Stretch

*Toes on 45lbs plate, Heel on ground, Leg straight. Lean body toward plate.