Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Clean & Jerk (No Measure)
3 Min Row w/Openers (15 Sec Sprint at top of each minute)
2 Rounds
10 Wall Squats
10 Z-Press w/Dumbell 20/10
3 Consecutive Broad Jumps
SPORT
S1: Split Jerk
Every 2 minutes for 15 minutes (7 sets):
1 Push Press + 1 Split Jerk
Focus: Limiting forward lean in the initial dip on both Push Press and Split Jerk.
Minute 0-2: Warm-Up
Minute 2: 1+ 2 @ 50%
Minute 4: 1+2 @ 65%
Minute 6: 1+1 @ 80%
Minute 8: 1+1 @ 90%
Minute 10: 1+1 @ 90%+
Minute 12: 1+1 @ 90%+
Minute 14: 1+1 @ 90%+
*% based off 1RM Push Press
**NOTE: First two sets (Min 2&4) have 2 split jerks in the complex. All others have one.
S2: Gymnasty (AMRAP – Reps)
“Gymnasty”
14 Min AMRAP
60 Air Squats
50 Push-Ups
40 Calorie Row
30 Single-Arm DB Snatches
20 Kipping Handstand Push-Ups
10 Muscle-Ups
Rx+: 70/50, As Written
Rx: 50/40, 20 Chest to Bar
Sp: 40/30, Any Gymnastics Modification
LIFE
L1: Metcon (No Measure)
15 min Running Clock
A) 10 Min to work as far as you can
500m Row
40 Air Squats
20 Burpees
350m Row
30 Air Squats
15 Burpees
150m Row
20 Air Squats
10 Burpees
B) At 10 Min for remaining 5 min
20 cal Assault Bike
10 Push Ups
L2: Metcon (Time)
5 rounds
60 Single Unders
30 Ab Mat Sit Ups
20 KB Clean and Press 35/26
10 Burpees
*18 Min Time Cap
CORE
C1: Metcon (No Measure)
3 Rounds
15 GHD Sit-Ups
15 Back Extenstions