Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulders + general + snatch (No Measure)
400 run
8 min amrap
10 Scap pull ups
10 PVC pass throughs
10 squats
10 floor sweeps
SPORT
S1: Clean
18 min to Establish a max squat clean
0-4 min warm up
min 4: 5 rep 50%
min 5: 3 rep 60%
min 6: 1 rep 65%
min 7: 1 rep 70%
min 8: 1 rep 75%
min 9: 1 rep 80%
min 11: 1 rep 90%
min 13: 1 rep 95%
min 15-18: 1 rep 100%+
min 9-15 go every 2 min
S2: Metcon (Time)
20 Cal Assault Bike (25 cal row)
30 OHS
20 Cal Assault Bike
20 Power Snatches
20 Cal Assault Bike
10 Hang Squat Snatches
Rx+:135/95
Rx: 95/65
Sp: 75/55
LIFE
L1: Metcon (No Measure)
:40 Work/:20 Rest
One arm KB Swings
Box Step Ups
Bear Crawls
DB Push Press
Russian Twist
No Squat Wall Balls
*You will stay at 1 Station for 3 Minutes and then switch to the next. You will move on Minutes 3, 6, 9, 12 and 15.
L2: Metcon (Time)
10 Rounds
10 Burpees
10 G2O 45/25
15 min Cap