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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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General Warm Up B (No Measure)

8 minute AMRAP

1 Full Gym Run (Stapleton – 3 Loops in Gym)

1 Wall Walk

5 Pull Ups

10 Ab Mat Sit Ups

SPORT

S1: Pendlay Row (10-10-5-5-5)

Every other minute for 12 minutes :

Pendlay Row

2 Min 10 @ 40%

4 min 10 @ 50%

6 min 5 @ 60%

8 min 5 @ 60%

10 min 5 @ 60%

% based of 1 rep max clean, should be a fairly moderate working weight

10 V-ups after each set

S2: Metcon (Time)

ʺGraceʺ

30 Clean and Jerks for time

Rest 5 mins

400m Run

30 KB Swings

200m Run

10 KB Swings

Rx: 135/95 24/16kg

Sp: 95/65 16/12kg

*do not pace Grace in order to stay fresh for the second portion, rather use the five minutes to test your ability to recover and continue to maintain strong effort

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

LIFE

L1: Metcon (No Measure)

Every minute for 12 minutes:

Min 1:15 goblet squats

Min 2: 15 DB Strict Press

Min 3: 45 sec farmer carry

L2: Metcon (Time)

5 Rounds

40 Single Unders

30 KB Deadlifts

20 Plank Burpees/Up Downs/Sprawl

10 Wall Balls

Rx: 24/16kg 20/14

Sp: 20/12kg 14/10

*you may sub Double Unders if you have them