Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Upper Body General (#1) (No Measure)
400m Run x 2 (Slow/Fast)
3 Rounds
3 Negative Pull-Ups
5 Strict Press w/Empty Barbell (Slow)
10 Superman Reach & Pull
SPORT
S1: Snatch Balance (6×2)
16 min EMOM
Focus: Strong Stable Shoulders at catch
0-4 min Warm up
Odd min: 2 Snatch Balance
Even min: 3 Single Arm DB Press
Snatch Balance: Weight should be considered a medium weight for that movement. This will vary greatly based on your flexibility.
S2: Heavy DB Thruster (AMRAP – Rounds and Reps)
12 min AMRAP
2 DB thrusters
4 Ring Dips (Girls 2)
6 DB hang cleans
8 cal assault (sub 16 cal on rower)
RX+ 70/50
RX 50/30
SP 40/20 Banded Ring dips
LIFE
L1: Metcon (No Measure)
Every minute for 12 minutes:
Min 1: 10 Goblet Step Up
Min 2: 20 DB Shoulder Press
Min 3: :50 jump rope singles or double unders
L2: 15 Min AMRAP 400 Run 20 KB Swings 44/26 20 Jumping Pull-Ups (AMRAP – Rounds and Reps)
15 Min AMRAP
400 Run
20 KB Swings 44/26
20 Jumping Pull-Ups
40 Mountain climbers