Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Linear Dynamic Warm Up A (No Measure)
5-10-5 Shuttle x 3 reps
Walking Knee Pulls x 10 meters
Walking Knee Cradles x 10 meters
Walking Quad Stretch x 10 meters
Backwards RDL w/ Reach x 10 meters
SPORT
S1: Squat Clean (4×3 80%)
Squat Clean every 3 minutes for 18 minutes (4 sets):
0-6 min technique work/warm up
Focus: Finding a new foot position in catch after pull
3 reps Squat clean
L-Sit practice on parallettes between sets
Increase load over the 4 sets to 80%
S2: Metcon (AMRAP – Rounds and Reps)
20 min AMARAP
1 thruster
1 pull up
2 thrusters
2 pull ups
3 thrusters
3 pull ups….etc
Every 3 min you must rest 1 min. Start where you left off.
Adv: 135/95 Muscle up is worth 4 reps
RX: 115/75
SP 95/65
Score is last round completed plus reps
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 10 v- ups
MIn 2: 20 Weighted jumping jaxa 5/2.5 plates
Min 3: 20 no squat wallballs
Min 4: 20 jumping lunges
After 4 rounds do 30 GHD’s
L2: Metcon (Time)
10 single arm dumbbell thrusters (total) 20/10lbs
10 Single arm dumbbell hang snatch(total) 20/10lbs
10 cal row
20 single arm dumbbell thrusters (total) 20/10lbs
20 Single arm dumbbell hang snatch 20/10lbs
20 cal row
30 single arm dumbbell thrusters (total) 20/10lbs
30 Single arm dumbbell hang snatch 20/10lbs
30 cal row
40 single arm dumbbell thrusters (total) 20/10lbs
40 Single arm dumbbell hang snatch 20/10lbs
40 cal row
Cap at 25 min