Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Squat Clean
Every 2 minutes for 15 minutes (5 sets):
Squat Clean (2 RM)
Minute 0-5: Warm-Up
Minute 5: 5 Reps @ 50% (Singles)
Minute 7: 3 Reps @ 60-70% (Singles)
Minute 9: 2 Reps @ 70%-80% (Touch n’ Go)
Minute 11: 2 Reps @ 70% – 80% (Touch n’ Go)
Minute 13: 1 Rep @ 80% – 90% Or 2 RM (Touch n’ Go) if ready.
Minute 15: 2 RM (Touch n’ Go)
*% based off 1RM Squat Clean
* If you do not know your 1RM Squat Clean. GRADUALLY add weight and find one today
S2: Metcon (Time)
For Time:
30 Ground to OH
Rx+: 185/125
Rx: 155/105
Sp: Less than or equal to 135/95
*Get the barbell from the ground to overhead any way possible.
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: :25/:25 Side Plank (25/25 = Time Spent on either side)
Min 2: :45 Max Wall Ball
Min 3: :45 Max Strict Press w/Empty Barbell
L2: Metcon (Time)
10 Rounds
10 Burpees
10 Ground 2 Overhead w/Plate 45/25
15 min Cap
Aux WOD
Metcon (Time)
4 rounds
15 GHD sit ups
20 Bulgarian spit squats
5 cal assault