Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
OH Stability (No Measure)
400m Run & 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
SPORT
S1: Split Jerk
16 min EMOM Push Press + Split Jerk
Focus: Stable shoulders in catch/finishing strong
0-4 Min: Warm up + technique
4 Min: 3+2 @ 60%
6 Min: 3+2 @ 60%
8 Min: 2+1 @ 70%
10 Min: 2+ 1 @ 70%
12 Min: 2 + 1 @ 75%
14 Min: 1 + 1 @ 80%
*% are based on max Push Press. Push Presses should be challenging & Split Jerks should be light enough to focus on PERFECT form.
S2: Metcon (AMRAP – Reps)
5 Rounds On The 3 Minute:
250 Meter Row
In the Remaining Time Power Clean & Jerk (135/95)
*Score is total number of Power Clean & Jerk
Rx+: As Written
Rx: 115/80
Sp: Less Than or Equal to 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets)
Min 1: 18 Goblet Squats, as heavy as possible
Min 2: 15 GHD Sit Ups
Min 3: 20 No Squat Wall Balls
L2: Metcon (Time)
3 rounds
40 DB shoulder Press
30 DB Hang Clean
20 DB Front Squat
10 DB deadlift
14 Calories Assault Bike
* All movements but Assault Bike done with two 20/10 DB’s