Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Clean (1+1+1)
Every 2 minutes for 15 minutes (7 sets):
Clean Grip DL + Hang Power Clean + High Hang Squat Clean
Focus: Consistent movement in the catch on the power position and the squat position.
Minute 0-2: Warm-Up
Minute 2: 1+1+1 @ 50%
Minute 4: 1+1+1 @ 65%
Minute 6: 1+1+1 @ 70%
Minute 8: 1+1+1 @ 75%
Minute 10: 1+1+1 @ 75%+
Minute 12: 1+1+1 @ 75%+
Minute 14: 1+1+1 @ 75%+
*% based off 1RM Clean, and are suggested percentages, do your best to add weight each set.
S2: Metcon (AMRAP – Reps)
4 Min AMRAP
5 Wall Ball Sit Ups
10 KB Swings
2 Min rest
4 Min AMRAP
5 Wall Ball Sit Ups
5 Power Snatch
2 Min rest
4 Min AMRAP
5 Wall Ball Sit Ups
10 Burpees
RX+: 20/14 WB, 53/35 KB, 135/95
RX: 20/14 WB, 53/35 KB, 95/65
SP: 14/10 WB, 35/26 KB, 65/55
*if you have difficulty with the wall ball sit ups, you may sub 5 wall ball shots and 5 abmat sit ups.
https://www.youtube.com/watch?v=2lTqtLR3UAc
LIFE
L1: Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
250m Row
20 KB Swings
20 Wall Balls
200m Run
Rx: 14/10, 35/26
L2: Metcon (Calories)
EMOM x 14 minutes
Odd: :45 Max Calorie Assault Bike
Even: 10 DB Walking Lunges 20/10