Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Front Squat (No Measure)
500M Row
6 min AMRAP
2 air squats + 30 sec hold at bottom
20 arm swings up and down
:30 forearm stretch (hands on ground wrists facing away from body)
5 air squats
SPORT
S1: Front Squat (3 rm)
Establish a Heavy 3 rep front squat 16 min EMOM (Every 2 min)
0-3 warm up
3 min 5 reps 50%
5 min 5 reps 70%
7 min 3 reps 80%
9 min 1 rep 90%
11 min 3 rep 85%
13 min 1 rep 90-95%
15 min 3 rep 90%+
Last done 6/3/15
*Percentages based on 1RM Front Squat. Last set should be based on feel, 90% is a suggested number and should be adjusted accordingly.
S2: Squat clean + KB 10-1 (Time)
10-1
Squat Clean
1-10
KB Swing
Rx+: 155/105, 70/53
Rx: 115/75, 53/35
Sp: 75/55, 35/26
Done 6/3/15
*10 cleans/1 swing-9 cleans/2 swings…etc
20 min Cap
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes (4 sets):
Min 1: 15 DB Bent Over Rows 20/10
Min 2: 20 DB Snatch
Min 3: 20 Walking Lunges
Min 4: 20 grasshoppers
L2: Life 500 row buy in 20 min (Time)
500 row
5 Rounds
10 Ring Rows
15 Wall Balls 20/14
30 Russian Twists w/ Med Ball
500 row
*20 Min Cap
AUX: Metcon (No Measure)
25 GHD’s in a row
3 min couch stretch each leg.