Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Lower Body Pull + Unilateral (No Measure)
400m Run
2 Rounds
15 Banded Good Mornings
10 Wood Chops w/Plate (5 Reps/Arm. Bend over and reach plate to outside of one foot, raise plate into standing position to opposite shoulder.)
10 Single Leg Deadlifts (No weight, Knees slightly bent, engage Glutes and Hams)
SPORT
S1: Power Clean
Every 2 minutes for 15 minutes (5 sets):
Power Clean
Minute 0-4: Warm-Up
Minute 5: 5 Reps @ 55%
Minute 7: 5 Reps @ 60%
Minute 9: 5 Reps @ 65%
Minute 11: 5 Reps @ 70%
Minute 13: 5 Reps @ 75%
*% based off 1RM Power Clean
S2: Metcon (Time)
“Annie’s on the Run”
50 – 40 – 30 – 20 – 10
Double-Unders
Abmat Sit-Ups
200 Meter Run after each round.
Rx+: As Written
Rx: Single Unders
LIFE
L1: Metcon (No Measure)
Every 2 minutes for 14 minutes (7 sets)
10 Calorie Row
40 Meter Farmer Carry
Max Reps Push Ups
L2: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 single arm dumbbell thrusters 20/15
15 lateral skier hop (use 16” box)
20 hanging knee tucks
Lateral Skier Hops: https://www.youtube.com/watch?v=HPznrnFPbUY