Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Hip (No Measure)
800m Run
Then..
3 Rounds
:30 Static Lunge Hold (Each Leg)
5 Burpee Broad Jumps
10 Scap Pull Up w/ Hip Twist (Left and Right)
SPORT
S1: Power Clean + Lunge Complex
Power clean + 2 lunges
16 min EMOM
Complex = PC + 2 lunges
Min: 0-6 Warm up + technique (Focus on hitting the power/high hang position during each rep)
Min 6: 4 reps 50%
Min 8: 4 reps 60%
Min 10: 4 reps 70%
Min 12: 3 reps 80%
Min 14: 2 reps 85-90%
% Based on Power clean
S2: medium weight KB DB Box Step over (Time)
10-1 KB swings
1-10 DB box step overs 24/20
RX+ 70/53 70/40
RX 53/35, 50/30
SP 44/26, 40/20
LIFE
L1: Metcon (No Measure)
16 min EMOM
Min 1: 16 DB lunges
Min 2: :45 sec plank
Min 3: 12/8 Cal Assault
Min 4: 40 double taps
L2: Metcon (Time)
10 rounds
3 Burpees
6 Cal row
9 air squats
12 plate jumps