Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Simple Barbell/Oly Prep (No Measure)
45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)
2 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Front Squats
10 Empty Barbell Bent Over Row
5 Empty Barbell Muscle Clean
5 Empty Barbell Muscle Snatch
SPORT
S1: Metcon (Time)
Ascending “”Elizabeth”
9-15-21 reps for time of:
Squat Clean 135/95
Ring dips
4 Rounds for time of:
12 Toes to bar
12 Push Jerks 135/95
12 Box Jumps 24″”/20″”
“SQT”
3 Rounds for time of:
10 Ground to Overhead 95/65
200yd Shuttle Run (50yd x 4)
*Rest 5 minutes between workouts
LIFE
L1: Metcon (Time)
9-15-21-25 reps for time of:
KB Goblet Squats 53/35
Elevated Push Up
4 Rounds for time of:
15 V-Ups
15 Strict Press
20 Goblet Squats
8 Rounds
14 DB Snatch 20/10
14 Cals Assault bike
*Rest 2 minutes between workouts