Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
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: Deadlift (6×5 @ 60% – 75% )
Deadlift + Hollow Rock (6×5)
Focus: Setting Shoulders and maintaining good scap position under fatigue
Minute 0-4: Warm Up
Minute 4: 5 Deadlift @ 60 %
Minute 6: 5 Deadlift @ 60 %
Minute 8: 5 Deadlift @ 70 %
Minute 10: 5 Deadlift @ 70 %
Minute 12: 5 Deadlift @ 75 %
Minute 14: 5 Deadlift @ 75 %
In Between Sets accumulate :30 Hollow Rock
S2: Metcon (AMRAP – Reps)
Death by Power Clean and Burpee Pull Up:
1 Power Clean and 1 Burpee Pull Up on the first minute,
2 Power Cleans and 2 Burpee Pull Ups on the second minute,
3 Power Cleans and 3 Burpee Pull Ups on the third minute, etc…until you can no longer complete the required reps.
Rx+: 185/125, Muscle Ups
Rx: 135/95, Burpee Pull Up
Sp: 115/80, Burpee Pull Up
*Score is reps of the last minute completed.
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 12 Exploding Burpee (Jump High)
Min 2: 20 Weighted DB Cycle Jumps (Lunge w/Jump at top. Switch legs in air) 15/10
Min 3: 10 Reps Gluten Free ( 1 side raise, 1 back kick, 1 back high kick)
L2: Metcon (Time)
4 Rounds
400 M Row
30 Ab Mat Sit Ups
10 Ring Rows w/ 5 second hold at top
*For Time
CORE
C1: Metcon (Time)
60 Evil Wheels for Time