Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Split Jerk
Every 2 minutes for 15 minutes (5 sets):
Split 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 Jerk
* If you do not know your 1RM Split Jerk. Gradually add weight and find one today.
S2: Metcon (Time)
4 Rounds
12 Dumbbell Thruster
6 Burpees
*:45 rest in between Rounds
RX+: 50/30
RX: 40/20
SP: 30/10
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 10 Renegade Rows
Min 2: 20 KB Swing
Min 3: 50 Meter Kettlebell Bottoms Up Carry (1-arm down, other arm back)
L2: Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
200 M Run
15 Bench/Box Dips
20 Ring Row
10 Deadlifts
RX+ = 95/65
Rx = 75/55
Sp = Kettlebell 53/35