Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/Trunk Stability (No Measure)
400m Run
3 Rounds
6 Push Up to T Rotation
10 Deep Lunge w/Elbow Drop
10 Alternating Plank & Reach (Right and Left, Arm and Leg)
SPORT
S1: Dead Stop Deadlifts
Completely unloading barbell and bringing it to a complete stop on the ground
Every 2 minutes for 15 minutes (6 sets):
Dead Stop Clustered Deadlift (5RM)
Focus: All reps are singles. Bar must come to a complete stop on the ground. Set up each rep with perfect form.
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 14: 5 Rep Max
* % based of 1 RM Conventional Deadlift
S2: Metcon (Time)
For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95
Rx+: 155/105
Rx: As Written
Sp: Less than or equal to 115/80
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 15 Goblet Squats
Min 2: 15 Step Ups w/ KB in Goblet Hold
Min 3: 25 Plank to Knee tuck on Lid
*Plank w/ feet on Lid. Tuck Knees to Chest
L2: Metcon (Time)
40-30-20-10 reps of each:
Lunges (Total)
KB Bottoms Up Press 18/10
Box Jump Overs
*18 Min Time Cap