Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Old School Warm Up (No Measure)
Everyone Starts on one end of the room
Jog Down and Back x 3
Runners Lunge Down
Reverse lunge with rotation back
Bear Crawl Down
Burpee Broad Jump Back
High Knees Down
Butt Kicks Back
Side Shuffle Down and Back
then
2 Rounds
10 Wall Balls
10 KB Swings
SPORT
Squat Snatch (1 rm)
S1: Metcon (AMRAP – Rounds and Reps)
In 10 minutes:
Establish 1 RM Snatch
AMRAP 20 min of:
30 Calories Air Assault Bike
30 1-Arm DB Snatch 70/40
30 Calories Air Assault Bike
30 1-Arm DB Snatch 50/30
30 Calories Air Assault Bike
30 1-Arm DB Snatch 40/20
30 Calories Air Assault Bike
30 1-Arm DB Snatch 30/10
AMRAP 8 min of:
25 Double-unders
5 Burpee Box Jumps 24″/20″
1 Front Squat 245/165
*Rest 5 minutes between workouts
RX: as written
SP: 10lbs less
LIFE
L1: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min of:
30 Calories Air Assault Bike
60 1-Arm DB Snatch 20/10
30 Calories Air Assault Bike
60 1-Arm DB Snatch
30 Calories Air Assault Bike
60 1-Arm DB Snatch
30 Calories Air Assault Bike
60 1-Arm DB Snatch
AMRAP 8 min of:
50 single unders Double-unders
5 Burpee Box Jumps 24″/20″
20 barbell back squats
*Rest 5 minutes between workouts
AUX: Metcon (No Measure)
4 min LAX ball in mid back