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
Focus: When doing your mid hang clean focus on full extension of hips, & not shorting the 2nd pull of the Clean.
Min 0-6: Warm Up/Skill
Min 6, 8, 10, 12, 14: 2 Mid Hang Power Clean + 1 Squat Clean
*Find a Heavy version of this Complex Today
S2: Metcon (Time)
3 Rounds For Time:
400 M Run
12 Deadlift, bodyweight
21 Box Jumps
Rx+: As Written, 24/20
Rx: ¾ Body Weight, 24/20
Sp: ½ Body Weight, 20/16
LIFE
L1: Metcon (Calories)
16 Min EMOM
Odd: :45 Max Calorie Assault Bike
Even: 10 GHD Sit-Ups
L2: Metcon (AMRAP – Reps)
For total reps:
60 seconds max calorie Row
60 seconds max reps Strict Knee Raises
60 seconds max reps Wall Ball
60 seconds max reps Ring Rows
60 seconds rest
Repeat for 4 total rounds (20 minutes)
Rx: 20/14
Sp: 14/10
Score = total reps
CORE
C1: Metcon (Time)
For Time:
150 Sit-Ups