Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
general easy (No Measure)
8min amrap
300 row
10 squats
10 lunge and twist
10 sit ups
10 shoulder press with empty bar
SPORT
S1: Power Clean (1-10)
14 min EMOM Power Clean
0-4 min warm up to 40-50%
4-14 min ascending reps each min by 1 rep
min 4 = 1 PC
min 5 = 2 PC
etc until 14 min.
Don’t go above 50%
S2: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
LIFE
L1: Metcon (No Measure)
Tabata Day 4 rounds of each station
Then
1 min rest between movements
DB bicep curls
DB shoulder press
Flutter kicks
Wall sit
Hip touches
L2: “Grannnierace” (Fran, Grace, Annie) (Time)
10 DB clean and Jerk 30/20
21 PVC thrusters
21 jumping pull ups
10 DB Clean and Jerks
15 PVC thrusters
15 jumping pull ups
10 Clean and Jerks
9 PVC Thrusters
9 Jumping pull ups
then
50-40-30-20-10
Stick jumps (over paralettes)
sit ups