Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Simple Barbell/Oly Prep (No Measure)
45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Front Squats
10 Empty Barbell Bent Over Row
5 Empty Barbell Muscle Clean
5 Empty Barbell Muscle Snatch
SPORT
S1: Overhead Squat
Every 3 minutes for 18 minutes (5 sets):
OH Squat (5 RM)
Minute 0-5: Warm-Up/Instruction
Minute 5: 5 @ 50%-60%
Minute 8: 5 @ 60%-70%
Minute 11: 3 @ 70%-80%
Minute 14: 2 @ 80%-90%
Minute 17: Attempt a 5RM
* In Between each set complete a :45 second plank.
S2: Metcon (Time)
3 Rounds:
10 Double Dumbbell Push Press, 50/30
10 Box Jump, 24/20
Rest 2 Min…
3 Rounds
10 Double Dumbbell Front Squat 50/30
5 Burpees
Rx+: 70/50, 30″/24″
Rx: As Written
Sp: 40/20, 20/16
LIFE
L1: Metcon (No Measure)
Every minute for 18 minutes :
Min 1: 30 Plate Raises (Lateral/Front)
Min 2: 25 Back Squats w/Empty Barbell
Min 3: Max Distance Farmers Carry.
*For Farmers Carry, walk back and forth the length of the gym. Weights must be above 30lbs for Men. 20lbs for Women.
L2: Metcon (Time)
50-40-30-20-10
Ground 2 Overhead w/Plate 25/15
DB Snatches 20/10
Single Unders
Hip Taps (Plank)
* 18 Min Time Cap