Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Back Squat (7×3 75%)
Focus: Explosive speed (especially on BJ’s)
0-3 min Warm up
3 min: 3 reps
5 min 3 reps
7 min 3 reps
9 min 3 reps
11 min 3 reps
13 min 3 reps
15 min 3 reps
After each set immediately do 5 box jumps. Jump as high as possible
S2: 1PC,10TH,2PC,20TTB,3PC 30 NSWB…etc (Time)
1 Power clean
10 DB Thruster
2 Power clean
20 TTB
3 Power cleans
30 No squat Wall ball 20/14
4 power cleans
400 run
5 power cleans
50 double unders
RX+ 215/125, 50/30
RX 185/105, 40/20
SP 135/85, 30/10
LIFE
L1: Metcon (Time)
400m Sprint or row x 2
* Rest 60 Seconds in between runs.
Then…
4 Rounds
10 Burpee Broad Jumps
15 DB Strict Press
20 cal row
*Time Cap of 17 Minutes
L2: “Grannnierace” (Fran, Grace, Annie) (Time)
10 DB clean and Jerk 30/20
21 PVC thrusters
21 jumping pull ups
10 DB Clean and Jerks
15 PVC thrusters
15 jumping pull ups
10 Clean and Jerks
9 PVC Thrusters
9 Jumping pull ups
then
50-40-30-20-10
Stick jumps (over paralettes)
sit ups