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: Clean and Jerk
Clean and Jerk (1 RM)
Every 2 minutes for 18 minutes (6 sets):
Focus: Treating every Clean and Jerk as a single rep.
Every 2 minutes for 18 minutes (6 sets):
Minute 0-6: Warm-Up/set up
Minute 6: 5 C&J @ 60% (Singles)
Minute 8: 5 C&J @ 70% (Singles
Minute 10: 3 C&J @ 75% (Singles)
Minute 12: 2 C&J @ 80% (Singles)
Minute 14: 1 C&J @ 90%-95% or 1RM if ready
Minute 16: 1RM C&J
S2: Metcon (Time)
“Downward Spiral”
100 Double Unders
60 Jumping Lunges
50 Sit-Ups
40 Push-Ups
30 Deadlift
20 Goblet Squats
10 Power Clean
*18 Min Cap
Rx+:53/35, 225,155
Rx: 53/35, 185/125
Sp: 35/26, 135/95
LIFE
L1: Metcon (No Measure)
16 min EMOM (4 rounds)
1 Min: 20 Skier Single Leg Jumps (side to side)
2 Min: 20 Ring Rows
3 Min: 8-12 Burpee
4 Min: 20 Sit-Ups
L2: Metcon (AMRAP – Reps)
For total reps:
60 seconds max calorie Assault Bike
60 seconds max reps Sit-Ups
60 seconds max reps Death Marches (1 Step = 1 rep) 20/10
60 seconds max reps Jumping Lunges
Repeat for 4 total rounds (16 minutes)
Score = total reps