Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Deadlift/Squat General (#1) (No Measure)
15 Cals Assault Bike & Row
Then…
6 Min AMRAP
5 Burpees
5 Jumping Squats
5 Back Extensions (GHD)/Superman
10 Alternating Dead Bugs
SPORT
S1: Snatch Grip Deadlift
20 min EMOM
Focus: Deadlift with your butt down. Don’t shoot your butt
0-4 min Warm up + technique
Min 4: 5 reps 50%
Min 6: 5 reps 60%
Min 8: 5 reps 70%
Min 10: 5 reps 80%
Min 12: 5 reps 90%
Min 14: 5 reps 100%
Min 16: 5 reps 110%
Min 18: 5 reps 120%
Between sets do 10 hollow rocks
S2: Metcon (Time)
15-12-9
Bar over burpees
Toe to bar
Front squat
Rest 4 min
15-12-9
Deadlift
GHD
Shoulder to overhead
RX+: 165/105
RX: 135/95
SP: 95/65
LIFE
L1: Metcon (No Measure)
20 min EMOM
Min 1: 200m Run
Min 2: 20 weighted jumping jacks 5/2.5
Min 3: :45 side plank (alt sides each round)
Min 4: 20 DB walking lunges (20/15)
L2: Metcon (Calories)
Every 4 minutes for 4 rounds.
In those 4 minutes you will do 3 rounds of..
15 no squat wallballs
30 stick jumps over 1 parallette
If that is completed before the 4 minutes has elapsed you will….
Row for remainder of 4 minutes.
*Rest 30 seconds after 4 Minute round.
*Record cal after each round & total at end