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: Power Snatch (1rm)
14 min EMOM PS+HS+OHS
Focus:Keep chest up on your pull
0-4 warm up
4 min: 3 reps 50%
6 min: 2 reps 60%
8 min: 2 reps 70%
10 min: 1 rep 70%+
12 min: 1 rep 70% +
14 min: 1 RM
Can’t put bar down
S2: Sport – Grip city (Time)
3 rounds
20 hang snatch 95/65
20 thrusters
2 min DL hold with DB 70/40
RX+: 115/75 100/50
RX as written
SP: 75/35, 50/30
18 min cap
LIFE
L1: L1 – 14 min 5 min pieces, row,plank,burpbj (No Measure)
14 min EMOM
0-5 min Max cal Row (must hold above 50 strokes per minute)
5-10 min Max plank Every time you break you have to do 3 man makers
10-14 min Max burpee box jump overs
L2: Life – lungerussian,plate turn,hipouts (Time)
4 rounds
20 lunge + med ball touch on ground (alt sides like Russian twist)
30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15
20 hip outs
https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds
AUX: AUX – leg lifts (No Measure)
sit on the ground and place hands by knees, lift legs off ground
4×15 seconds