Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
6 min (No Measure)
6 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
S1: Hang Power Clean (20 rep max)
Focus: Consistency of each rep (especially important for 20 reps)
0-5 min technique
5 min 3×50%
7 min 3×55%
9 min 3×60%
11 min establish 20 RM
S2: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
200 run
4 deadlifts
RX+335/225
RX 255/165
SP 185/105
LIFE
L1: Metcon (No Measure)
Tabata Assault Bike/Row
With remaining time do the following…
4 Rounds
20 Russian KB Swings
20 G2 OH with plate
10 step ups
*Use preset computer settings on Assault Bike or Rower for Tabata.
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 Grasshoppas!
40 double taps
200 run