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: Squat Clean
“Every 2 minutes for 15 minutes (5 sets):
Squat Clean (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 Squat Clean
* If you do not know your 1RM Squat Clean. GRADUALLY add weight and find one today”
S2: Metcon (Time)
2 Rounds For Time.
Row 500
15 Deadlifts 225/155
25 Pull-Ups
Rx+: As Written
Rx: 185/125, 15 Pull-Ups
Sp: Less than or equal to 135/95, Banded Pull-Ups
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 60 Mountain climbers
MIn 2: 20 Weighted DB Lunges 20/10
Min 3: 20 Wall Balls
Metcon (Time)
For Time
30-21-18-15-12-9-6-3
Burpee To Plate
Air Squat
Plate Ground to Overhead, 45/25
*18 Min Time Cap
Mobility
M1: Metcon (No Measure)
2 Min per leg
Calf Stretch
*Toes on 45lbs plate, Heel on ground, Leg straight. Lean body toward plate.