Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Weighted Pull-ups (5×5)
5 weighted pullups
0-2 min: Warm up
2 min: 5 reps Every 2 minutes for 10 minutes
Modify to banded if can’t do 5 strict pull ups
LIFE
S2: 2 round heavy clean and jerk interval (Project rise fitness) (Time)
2 Rounds:
400 row
5 Clean and Jerks
400 row
4 Clean and Jerks
Rest 1 min
50 Double Unders
3 Clean and Jerks
15 pull ups
3 Clean and Jerks
50 Double Unders
Rest 1 min
Score = total time for 2 rounds
RX+ 205/125, 5 muscle ups
RX 165/105
SP 115/75
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 12 Exploding Burpee (Jump High)
Min 2: 3-5 second ring row negatives
Min 3: 10 Reps Gluten Free (1 side raise, 1 back kick, 1 back high kick)
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