Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Push Press
Every 2 minutes for 15 minutes (7 sets):
Push Press + Push Jerk + Split Jerk
Focus: Consistent dip and drive. Stay stacked, and drive through your heels.
Minute 0-2: Warm-Up
Minute 2: 1+1+1 @ 65%
Minute 4: 1+1+1 @ 65%
Minute 6: 1+1+1 @ 65%
Minute 8: 1+1+1 @ 70%
Minute 10: 1+1+1 @ 70%+
Minute 12: 1+1+1 @ 70%+
Minute 14: 1+1+1 @ 75%+
*% based off 1RM Push Press. Percentages are light so form can be the focus.
S2: Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
7 Power Cleans & Jerks, 135/95
7 Burpees
7 Wall Balls 20/14
17 Calories on Rower
Rx+: As Written
Rx: 115/80, 20/14
Sp: Less than or equal to 95/65, 10/14
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 12 Exploding Burpee (Jump High)
MIn 2: 20 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 15/10
Min 3: 10 Reps Gluten Free ( 1 side raise, 1 back kick, 1 back high kick)
L2: Metcon (AMRAP – Rounds and Reps)
18 Min Amrap
40 Mountain Climbers
30 Sit Ups
20 DB Thrusters 20/10
200m Run