Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body Pull + Unilateral (No Measure)
400m Run
2 Rounds
15 Banded Good Mornings
10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)
10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)
SPORT
S1: Squat Snatch (1 RM)
“Establish a 1 Rep Max Squat Snatch
18 min EMOM (Every 2 min)
0-3: Warm Up
3 Min: 5 Reps 50%
5 Min: 3 Reps 60%
7 Min: 3 Reps 70%
9 Min: 3 Rep 80%
11 Min: 3 Rep 85%
13 Min: 1 Rep 90%+
15-18 Min: Find 1 RM
S2: Chip-N-Dale (Time)
“Chip-N-Dale”
50 Air Squats
40 Sit-ups
30 KBS
20 Push Press
10 Power Cleans
20 Push Press
30 KBS
40 Sit-Ups
50 Air-Squats
*Score is time
RX+: 135/95, 53/35
RX: 115/75, 35/26
SP: 95/65
* Compare to 8/5/2015
LIFE
L1: Metcon (No Measure)
18 minute Clock
Min 1-6: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.
Min 6-12: Assault Bike/Row For Cals. EMOM hop off and do 5 push ups.
Min 13-18: 60 GHD sit ups.
* Continue the lunge/sprint throughout the running clock, only pausing to do your on the minute movements.
L2: 4 Rounds 12, 4 count bicycle crunches 16 single arm dumbbell thrusters 20/15 25 Air Squats 200m Run *18 Min Time Cap (Time)
4 Rounds
12, 4 count bicycle crunches
16 single arm dumbbell thrusters 20/15
25 Air Squats
200m Run
*18 Min Time Cap
* Compare to 6/24/2015