Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up F (No Measure)
2 rounds
10 Calorie Assault Bike @ 80%
5 Push Press + 5 Push Jerk w/ Empty Barbell
5 Dive Bomber Push Ups
10 Ab Mat Sit Ups
SPORT
S1: Squat Clean
Every 2 minutes for 15 minutes (6 sets):
1 Squat Clean + 3 Front Squats
Minute 0-4: Warm-Up/Technique
Minute 4: 1 Squat Clean + 3 Front Squats @ 60%
Minute 6: 1 Squat Clean + 3 Front Squats @ 70%
Minute 8: 1 Squat Clean + 3 Front Squats @ 70%
Minute 10: 1 Squat Clean + 3 Front Squats @ 75%
Minute 12: 1 Squat Clean + 3 Front Squats @ 75%
Minute 14: 1 Squat Clean + 3 Front Squats @ 80%
*% based off 1RM Squat Clean
S2: Back to the Future (AMRAP – Rounds and Reps)
“Back to the Future”
12 Min AMRAP
10 Burpees
21 Box Jumps 24/20
20 Front Squats (From Ground) 135/95
15 Deadlifts 135/95
*Marty McFly must have stamina (Burpees), He must be have coordination (Box Jumps), he must have a strong and powerful legs (Front Squats), and he must have a bullet proof back (Deadlifts) to travel into the future and stop evil Biff from taking over Hill Valley and turning it into a slum. Today we go Back to the Future!
Rx+: 30/24, 165/110
Rx: As Written
Sp: Less than or equal to 35/26, 115/80
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes :
Min 1: :30 Dumbell Punches 10/5
Min 2: 20 Up Downs/Sprawl
Min 3: 20 Back Squats w/Empty Barbell
Min 4: Max Calorie Row
L2: Metcon (Time)
Partner WOD
100 V-Ups while your partner holds parallette or box support
100 Burpees while your partner holds a plank
100 KB Swings while your partner hangs from the rig
100 Wall Balls while your partner holds DBs
Partner must be holding for the other partner to be able to work. You may switch off as often as you need to.
Rx: 53/35, 20/14
SP: 35/26, 14/10
20 min Cap