Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
row/goodmorning/ gobletsquat/burpee (No Measure)
500m Row
then
6 min AMRAP
10 Good Mornings
10 Goblet Squats
5 Burpees
SPORT
S1: Pause DL+2-Pos Squat Clean (1+1+1)
Every 2 minutes for 16 minutes (5 sets):
0-6 min : Technique work/warm up
Min 6, 8, 10, 12, 14: 1 Deadlift with 3 sec pause above the knee + 1 High hang clean + 1 Above knee hang clean
Focus: big extension and speed under the bar. catch low in the squat, perfect technique and positons before adding to load
Increase the load over 5 sets and build to a heavy complex.
S2: Metcon (Time)
WOD
10-9-…-2-1
C2B Pull Ups
DB Snatch
Burpees
Rx+: C2B 70/50
Rx: Chin over Bar 50/30
Sp: Ring Rows, 30/20
LIFE
L1: Metcon (No Measure)
Tabata
Sit Ups
Single Leg KB DL 12/8kg
No Squat Wall Balls 14/10
DB Bent over Row 20/10
:20 sec work :10 sec rest x 8 at each station, complete all 8 rounds before moving to the next station
L2: Metcon (Time)
WOD
5 rounds
300m Row
20 Russian Swings
10 DB Burpee Box Step Ups
Rx+: 16/12kg 30/20DB 20/16″
Rx: 12/8kg, 20/10DB 20/16″
16 min cap