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
LIFE
L1: Metcon (No Measure)
18 min EMOM (3 rounds)
0-2 Min: 25 DB thrusters
2-4 min: 80 mountain climbers
4-6 min: 50 hip taps (in push up position)
L2: Short Life (Time)
5 rounds
10 box step ups + knee lift at top
10 DB push Press 20/10
15 PVC OHS
SPORT
S1: Power Snatch (1RM)
16 min EMOM
Focus: Slow first pull
0-4 min Warm up
4 min: 3 Power snatch 65%
5 min: 3 Thrusters 65%
6 min: 2 Power Snatch 70%
7 min: 2 Thrusters 70%
8 min: 2 Power Snatch 75%
9 min: 2 Thrusters 75%
10 min: 2 Power snatch 80%
11 min: 2 Thrusters 80%
12 min: 1 Power snatch 85%
13 min: 1 Thruster 85%
14 min: Max Power snatch
15 min: thruster that same weight
both %’s are based on Power snatch
S2: Tailpipe (Time)
With a partner,
3 Rounds (each)
250m Row
While Static Hold
Double KB Front Rack
One partner hold and one partner row, can only row while KB’s are in Front rack
RX+70/44
RX 53/35
Sp 35/18
This is a sprint. Go fast
Aux WOD
Aux: Aux a little extra (No Measure)
4 rounds NFT
5 TTB
5 Pull ups
try to connect these
RX+ 3 Bar MU
2 min each side banded hip stretch