Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Squat and Shoulders (No Measure)
400m Run
2 Rounds
5 Squats+5 Jumping Squats
10 G2O w/ Plate
10 Runners Lunge + Pigeon Stretch (5ea leg)
SPORT
S1: Sumo Deadlift
Every 2 minutes for 15 minutes (6 sets):
Sumo Deadlift (5RM)
Focus: Keeping Chest high driving the power of the Sumo Deadlift through the Glutes.
Minute 0-4: Warm-Up
Minute 4: 5 Reps @ 60% – 70%
Minute 6: 5 Reps @ 70% – 75%
Minute 8: 3 Reps @ 75% – 80%
Minute 10: 2 Reps @ 80% – 85%
Minute 12: 2 Reps @ 85% – 90%
Minute 13: 5 Rep Max
* % based of 1 RM Conventional Deadlift
S2: Cindy and the Jerks (Time)
For Time…
5 Clean and Jerks, 155/105
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
1,000m Row
5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats)
5 Clean and Jerks, 155/105
Rx+: 185/125
Rx: As Written
Sp: Less Than or Equal to 135/95
*Write Gymnastics modifications in Notes if needed.
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 7 Man Makers
Min 2: 30 Hollow Rocks
Min 3: 30 Walking Lunges
L2: Metcon (Time)
20 Rounds
5 Bent Over Row
5 Deadlift
5 Front Squat
5 Push Press
5 Back Squat
*This complex is done with an empty barbell.
Rx: Mens Bar/Womans Bar
Sp: Womans Bar/Trainer Bar