Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
General Warm Up B (No Measure)
8 minute AMRAP
1 Full Gym Run (Stapleton – 3 Loops in Gym)
1 Wall Walk
5 Pull Ups
10 Ab Mat Sit Ups
SPORT
S1: Pendlay Row (10-10-5-5-5)
Every other minute for 12 minutes :
Pendlay Row
2 Min 10 @ 40%
4 min 10 @ 50%
6 min 5 @ 60%
8 min 5 @ 60%
10 min 5 @ 60%
% based of 1 rep max clean, should be a fairly moderate working weight
10 V-ups after each set
S2: Metcon (Time)
ʺGraceʺ
30 Clean and Jerks for time
Rest 5 mins
400m Run
30 KB Swings
200m Run
10 KB Swings
Rx: 135/95 24/16kg
Sp: 95/65 16/12kg
*do not pace Grace in order to stay fresh for the second portion, rather use the five minutes to test your ability to recover and continue to maintain strong effort
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
LIFE
L1: Metcon (No Measure)
Every minute for 12 minutes:
Min 1:15 goblet squats
Min 2: 15 DB Strict Press
Min 3: 45 sec farmer carry
L2: Metcon (Time)
5 Rounds
40 Single Unders
30 KB Deadlifts
20 Plank Burpees/Up Downs/Sprawl
10 Wall Balls
Rx: 24/16kg 20/14
Sp: 20/12kg 14/10
*you may sub Double Unders if you have them