Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Scap Stablity & Squat (No Measure)
500M Row
3 Rounds
10 Face Pulls (Red/Orange)
10 Wall Squats (Facing Wall)
5 Superman + 5 Hollow Rocks
SPORT
S1: Clean
Every 2 minutes for 15 minutes
Power Clean and Jerk Complex
Minute 0-4: Warm – Up
Minute 4: 3 Power Cleans + 2 Shoulder to Overhead @55%
Minute 6: 3 Power Cleans + 2 Shoulder to Overhead @60%
Minute 8: 3 Power Cleans + 2 Shoulder to Overhead @65%
Minute 10: 3 Power Cleans + 2 Shoulder to Overhead @70%
Minute 12: 3 Power Cleans + 2 Shoulder to Overhead @75%
*% based off of 1RM Clean and Jerk
S2: Metcon (Time)
3 Rounds
300 M Row
15 Thrusters
10 Burpees
Rx+: 135/95
Rx: 115/80
Sp: < Or = 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 20 DB Flys (Lying on ground)
Min 2: :30 Max Plank
Min 3: 30 Air Squats
L2: Metcon (Time)
1 Mile Run
100 Single Unders
75 Goblet Squats
50 KB Swings
25 Ground 2 Overhead w/45/25
10 Turkish Get Ups w/10lbs Dumbbell
RX+: 53/35
Rx: 35/26
Sp: 26/18
*20 Min Time Cap