Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up C (No Measure)
8 minute AMRAP
25 Double Unders or Double Taps
6 Spider Man Lunge (total)
6 Push Up + T Rotation
10 Superman Reach + Pull
5 Nice and Easy Burpee
SPORT
S1: Pull-ups (max effort kipping)
Min 0-4: Warm up + technique (Work with individuals on kipping form)
Min 5-6: 20 kips
Min 7-8: 30-40% of max reps pull ups
Min 9: ME pull up.
Please have spotter or use mats if you think you will #gosohardyoufalloff
S2: Pendlay Row
2 min after max pull ups begin
min 0-2: warm up to 50% of clean
Every 30 seconds for 10 rounds do one Bent over row. Work up in weight but don’t bro rep chest pump it.
S3: 1PC,10TH,2PC,20TTB,3PC 30 NSWB…etc (Time)
1 Power clean
10 DB Thruster
2 Power clean
20 TTB
3 Power cleans
30 No squat Wall ball 20/14
4 power cleans
400 run
5 power cleans
50 double unders
RX+ 215/125, 50/30
RX 185/105, 40/20
SP 135/85, 30/10
Compare to 6/9
LIFE
L1: 1-Mile Run (Time)
Max Effort 1-Mile Run
11 min cap
L2: Metcon (No Measure)
12 EMOM
Min 1: 30 side crunches
Min 2: 16 DB Box step ups with press
Min 3: 16 single leg KB deadlifts
L3: Life WOD 2/19/15 (AMRAP – Rounds and Reps)
12 Min AMRAP
400m Run
12 Deadlifts 95/65
20 Push-Ups