Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Squat and Shoulders (No Measure)
400m Run
2 Rounds
5 Squats+5 Jumping Squats
10 G2O w/ Plate
10 Runners Lunge + Pigeon Stretch (5ea leg)
SPORT
S1: Front Squat (5-3-1-5-3-3)
Establish a Heavy 3 rep front squat 16 min EMOM (Every 2 min)
0-3 warm up
3 min 5 reps 50%
5 min 5 reps 70%
7 min 3 reps 80%
9 min 1 rep 90%
11 min 3 rep 85%
13 min 1 rep 90-95%
15 min 3 rep 90%+
*Percentages based on 1RM Front Squat. Last set should be based on feel, 90% is a suggested number and should be adjusted accordingly.
S1: Metcon (Time)
10-1
Squat Clean
1-10
KB Swing
Rx+: 155/105, 70/53
Rx: 115/75, 53/35
Sp: 75/55, 35/26
*10 cleans/1 swing-9 cleans/2 swings…etc
20 min Cap
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes (5 sets):
Min 1: 15 DB Bent Over Rows 20/10
Min 2: 20 DB Snatch
Min 3: 20 Walking Lunges
L2: Metcon (Time)
400m Run
Then…
5 Rounds
10 Ring Rows
15 Wall Balls
30 Russian Twists w/ Med Ball
Then…
400m Run
*20 Min Cap