Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
SPORT
S1: Push Press-Push Jerk-Split Jerk
Every 2 minutes for 15 minutes (7 sets):
Push Press + Push Jerk + Split Jerk
Focus: Consistent dip and drive. Stay stacked, and drive through your heels.
Minute 0-2: Warm-Up
Minute 2: 1+1+1 @ 50%
Minute 4: 1+1+1 @ 65%
Minute 6: 1+1+1 @ 80%
Minute 8: 1+1+1 @ 90%
Minute 10: 1+1+1 @ 90%+
Minute 12: 1+1+1 @ 90%+
Minute 14: 1+1+1 @ 90%+
*% based off 1RM Push Press
20 sec front leaning rest on rings between each set (6 total).
S2: Metcon (AMRAP – Reps)
5 Rounds
2 mins to complete
200m Row
5 Hang Squat Clean Thrusters
Max Pull Ups with remaining time
1 min Rest
*score is total pull ups
Rx+: 135/95, Muscle Ups
Rx: 115/75
Sp: 75/55
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)
10-20-30-20-10
Box Jumps
KB Swings
Up Downs
Rx: 24/20, 53/35
Sp: 20/16, 35/26