Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Lower Body/DU Skill (No Measure)
5 Min Row w/Openers (Sprint 10 Secs on the top of each Minute)
2 Rounds
20 Double Unders
10 Single Leg Deadlift w/Empty Barbell (5 Each Leg)
6 Alternating Plank & Reach
SPORT
S1: Dead Stop Deadlifts
Completely unloading barbell and bringing it to a complete stop on the ground
Clustered Deadlift Singles
Every 2 minutes for 15 minutes (6 sets):
Focus: Completely unloading bar on the ground bringing it to a complete stop on the ground. Setting back and being consistent every deadlift.
Minute 0-4: Warm-Up/Technique
Minute 4: 8 @ 60%
Minute 6: 8 @ 65%
Minute 8: 6 @ 70%
Minute 10: 5 @ 75%
Minute 12: 3 @ 80%
Minute 14: 2 @ 85%
*Ask your coach before exceeding these suggested weights. This is a good day to be humble.
S2: Black & Blue (Time)
5RFT:
10 Power Cleans
10 Burpees
Rx+: 135/95
Rx: 115/80
Sp: 95/65
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 200m Row
MIn 2: 20 KB Goblet Squats
Min 3: AMRAP Empty Barbell Strict Press
L2: Metcon (Time)
2 Rounds for time
800m Run
12 Deadlifts, 95/65
20 DB Walking Lunges 20/10 (10 each leg)