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 (Find max)
14 min EMOM
0-4 Warm up to 75%
4 min 3 x 75%
6 min 2 x 85%
8 min 1 x 92%
10 min 1 x 100%
12 min 1 x 100+%
Based on clean
S2: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women use 55
LIFE
L1: Metcon (No Measure)
15 min EMOM
1 min 15 up downs
2 min 20 back ext on GHD
3 min 20 plate G2OH
L2: Metcon (Time)
5 rounds
400 Run
15 v ups
20 DB thrusters 20/10
100 single unders with heavy rope