Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Hang Power Clean (3 @ 50-65%)
18 min EMOM
0-6 min Warm up + technique
(work on foot position of catch.
Rigid stable back no Bambi)
Odd: 3 Hang Power Cleans 50-65% (Speed)
Even 1-8 sec negative on pull up from C2B position
S2: Metcon (Time)
16 Shoulder to OH
14 Power Clean
12 front squats
10 Deadlifts
Add weight after each movement.
This is a full sprint.
RX+ 135-185-205-255/95-105-125-175
RX 95-125-145-195/65-75-95-115
SP 75-105-125-175/45-55-65-95
8 min cap
LIFE
L1: Metcon (Calories)
18 min
16 min Assualt bike At the top of every
odd min do 10 goblet squats
Even min 10 push ups
16-18 min max v ups
L2: Metcon (Time)
3 rounds
40 DB shoulder Press 20/10
30 DB Hang Clean
20 DB Front Squat
10 DB deadlift
400 run or row
Two dumbbells