Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: Clean and Jerk (1RM )
Every 2 minutes for 15 minutes (5 sets):
Clean and Jerk (1 RM)
Minute 0-5: Warm-Up
Minute 5: 5 Reps @ 50%
Minute 7: 3 Reps @ 60-70%
Minute 9: 2 Reps @ 70%-80%
Minute 11: 2 Reps @ 80% – 90%
Minute 13: 1 Rep Max
*% based off 1RM Clean and Jerk
* If you do not know your 1RM C&J. Gradually add weight and find one today.
S2: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP (Teams of 2-3)
Up Ladder of 3… (3/6/9…)
Squat Cleans
Burpee Box Jump Overs
*Treat this as a tag team workout. Both partners have to complete the rounds in order to advance to the next. Both partners have to do the round of 3 to move on to 6, 9 so on and so forth.
Rx+: 135/95
Rx: 95/65
Sp: 75/55
LIFE
L1: The Triathlon of “Life” (Time)
The Triathlon of “Life”
800m Run
50 Cals Assault
750m Row
L2: Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP (Teams of 2-3)
Up Ladder of 3… (3/6/9…)
Goblet Squats
Burpee Box Jump Overs
*Treat this as a tag team workout. Both partners have to complete the rounds in order to advance to the next. Both partners have to do the round of 3 to move on to 6, 9 so on and so forth.
Rx+: 53/35
Rx: 35/26
Sp: 26/18