Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
snatch + general (No Measure)
400 run
2 rounds
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 Lunge + twist
SPORT
S1: High Hang Snatch (2 reps)
10 min EMOM High hang power snatch
Focus: Everything below the waist is what gets the bar up, not your arms or low back
0-4 warm up
4 min: 3 reps 50%
5 min: 2 reps 50%
6 min: 2 reps 50%
7 min: 2 reps 50%
8 min: 2 reps 50%
9 min: 2 reps 50%
S2: Sport – row, DN snatch, DU (Time)
The Opener
For time:
30 calorie row
30 alternating dumbbell snatches
60 double unders
20 calorie row
20 alternating dumbbell snatches
40 double unders
10 calorie row
10 alternating dumbell snatches
20 double unders
Rx+: 70/50
Rx: 50/30
Sp: 30/20
LIFE
L1: L1-12 min EMOM (No Measure)
12 in EMOM (3 rounds)
1 min: 18 box step ups
2 min: 80 flutter kicks
3 min: 10 Push up + knee tuck (one each leg per push up)
6 week CHALLENGE: 10,50,8
L2: Life – 14 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)
14 min AMRAP
20 single arm DB OHS 30/15
:40 plank hold
20 ball slams 30/20
250m Row after each round
6 wk CHALLENGE: 12,:30, 12
AUX: AUX – grip + IT bands (No Measure)
2 min bar hang
2 min role IT bands.