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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

General Warm Up F (No Measure)

2 rounds

10 Calorie Assault Bike @ 80%

5 Push Press + 5 Push Jerk w/ Empty Barbell

5 Dive Bomber Push Ups

10 Ab Mat Sit Ups

SPORT

S1: Squat Clean

Every 2 minutes for 15 minutes (6 sets):

1 Squat Clean + 3 Front Squats

Minute 0-4: Warm-Up/Technique

Minute 4: 1 Squat Clean + 3 Front Squats @ 60%

Minute 6: 1 Squat Clean + 3 Front Squats @ 70%

Minute 8: 1 Squat Clean + 3 Front Squats @ 70%

Minute 10: 1 Squat Clean + 3 Front Squats @ 75%

Minute 12: 1 Squat Clean + 3 Front Squats @ 75%

Minute 14: 1 Squat Clean + 3 Front Squats @ 80%

*% based off 1RM Squat Clean

S2: Back to the Future (AMRAP – Rounds and Reps)

“Back to the Future”

12 Min AMRAP

10 Burpees

21 Box Jumps 24/20

20 Front Squats (From Ground) 135/95

15 Deadlifts 135/95

*Marty McFly must have stamina (Burpees), He must be have coordination (Box Jumps), he must have a strong and powerful legs (Front Squats), and he must have a bullet proof back (Deadlifts) to travel into the future and stop evil Biff from taking over Hill Valley and turning it into a slum. Today we go Back to the Future!

Rx+: 30/24, 165/110

Rx: As Written

Sp: Less than or equal to 35/26, 115/80

LIFE

L1: Metcon (No Measure)

Every minute for 16 minutes :

Min 1: :30 Dumbell Punches 10/5

Min 2: 20 Up Downs/Sprawl

Min 3: 20 Back Squats w/Empty Barbell

Min 4: Max Calorie Row

L2: Metcon (Time)

Partner WOD

100 V-Ups while your partner holds parallette or box support

100 Burpees while your partner holds a plank

100 KB Swings while your partner hangs from the rig

100 Wall Balls while your partner holds DBs

Partner must be holding for the other partner to be able to work. You may switch off as often as you need to.

Rx: 53/35, 20/14

SP: 35/26, 14/10

20 min Cap