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
High Hang Snatch (5×1)
Every 2 minutes for 16 minutes (5 sets):
Focus: Speed under the bar. How do you pull it high enough but still drop under quickly
Min 0-6 : Technique work/warm up
Min 6: 2 SDL + 1 HPS + 1 HHPS
Min 8: 2 SDL + 1 HPS + 1 HHPS
Min 10: 2 SDL + 1 HPS + 1 HHPS
Min 12: 2 SDL + 1 HPS + 1 HHPS
Min 14: 2 SDL + 1 HPS + 1 HHPS
Snatch grip DL + Hang PS+ High hang PS
Increase the load over 5 sets and build to a heavy complex.
S: Sport DB snatch TTB (Time)
3 rounds
300m Row
20 DB Snatches
12 Toes 2 Bar
12 Push Ups
Rx+: 70/40
Rx: 50/30
Sp: 40/20
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 15 Goblet Squats
Min 2: 20 bicep curl to press
Min 3: 20 Meter Lid Drag x 20 meters
L2: Life 3x6min AMRAPs (AMRAP – Reps)
For time:
AMRAP 6 min
20 KB swings russian
50 Single Unders
AMRAP 5 min
200m Row
20 DB front squat 20/10
20 Flutter Kicks (4 count)
AMRAP 4 min
20 sit-ups
20 single leg box squats to 90 deg
*score is total reps from all rounds
Rx+: 70/53
Rx: 53/35
Sp: 35/26
Aux WOD
Aux: Metcon (No Measure)
100 scap pull ups
Shoulder stretch
2-3 min each person https://www.youtube.com/watch?v=okh_F54KXuA