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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Split Jerk

Every 2 minutes for 15 minutes (5 sets):

Split Jerk (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 Jerk

* If you do not know your 1RM Split Jerk. Gradually add weight and find one today.

S2: Metcon (Time)

4 Rounds

12 Dumbbell Thruster

6 Burpees

*:45 rest in between Rounds

RX+: 50/30

RX: 40/20

SP: 30/10

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 10 Renegade Rows

Min 2: 20 KB Swing

Min 3: 50 Meter Kettlebell Bottoms Up Carry (1-arm down, other arm back)

L2: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

200 M Run

15 Bench/Box Dips

20 Ring Row

10 Deadlifts

RX+ = 95/65

Rx = 75/55

Sp = Kettlebell 53/35