Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Clean & Jerk (No Measure)
3 Min Row w/Openers (15 Sec Sprint at top of each minute)
2 Rounds
10 Wall Squats
10 Z-Press w/Dumbell 20/10
3 Consecutive Broad Jumps
SPORT
S1: Split Jerk (1 RM)
16 min EMOM
0-4 min Warm up
4 min: 5 Split Jerks 60%
6 min: 4 split jerks 70%
8 min: 3 split jerks 80%
10 min: 2 split jerks 90%
12 min: 1 Split Jerk 95%
14 min: 1 split Jerk 100%
Do 15 hollow rocks between sets
S2: Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Sp: double reps as pull ups
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 20 DB Flys
Min 2: :50 sec plank
Min 3: 20 single leg box squats
L2: Life 3k row plus other stuff (Time)
100 Single Unders
75 Goblet Squats 35/26
50 DB hang cleans 30/20
25 Plate up downs to press OH 45/25
Accumulate 3000m rowing. You can row at any point but must follow the order listed above otherwise
20 min cap
aux: aux – 4 emom half squats (No Measure)
4 min EMOM 20 banded half air squats