Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
snatch + general (No Measure)
400 run
8 min AMRAP
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 spiderman lunge
S1: Hang Snatch (1 80%)
18 min EMOM Snatch Pull + Hang snatch (every 2 min)
0-8 min skill/warm up to 60%
8 min 70%
10 min 75%
12 min 80%
14 min 80%+
16 min 80%+ based on feel
% on max snatch
Focus: unbroken
S2: Metcon (AMRAP – Rounds and Reps)
4 min AMRAP x 3 rounds
4 dumbbell rows
6 lunges (2 dumbbells same weight)
4 burpee w/ single dumbbell
rest 2 min
Total rounds start where you left off.
RX+ 50/30
RX 40/20
SP 30/10
LIFE
L1: Metcon (No Measure)
18 min EMOM (5 rounds)
1 Min: 20 Skier single leg jumps (side to side)
2 Min: 20 ring rows
3 Min: 8-12 burpee
then
6 rounds tabata sit up. (3 min)
L2: Metcon (AMRAP – Rounds and Reps)
4 min AMRAP x 3 rounds
8/6 assualt bike (Must pedal backwards)
10 Wallballs 20/14
6 push ups
rest 2 min
score = rounds + reps. Start where you left off.