Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulders + general + snatch (No Measure)
400 run
8 min amrap
10 Scap pull ups
10 PVC pass throughs
10 squats
10 floor sweeps
SPORT
S1: Power Snatch (10×1/3)
15 MIN EMOM Power Snatch
Focus: Aggressive turn over on both heavy and light lifts.
0-5 min warm up/skill
5 min 3 reps 50%
6 min 1 reps 60%
7 min 3 reps 50%
8 min 1 reps 65%
9 min 3 reps 50%
10 min 1 reps 70%
11 min 3 reps 50%
12 min 1 rep 75%
13 min 3 reps 50%
14 min 1 rep 80%
15 min 1 rep 80%+
S2: The Hunt (PRF) (Calories)
Assault wod “The Hunt” 12 min AMRAP
3 rounds
10 TTB
15 Sumo Deadlift High pull
15 Shoulder to OH
10 Bar over burps
Remainder of 12 min cal on Assault Bike.
RX+115/75
RX 95/65
SP 75/45
Stagger starts by 4 min with most seasoned athletes in first heat.
If subbing row divide calories in half.
LIFE
L1: Metcon (No Measure)
EMOM x 15 Minutes (5 sets)
Min 1: 10 Man Makers
Min 2: 20 DB Hang Cleans
Min 3: 50m OH KB Carry
L2: The “Life” Triathlon (PRF) (Time)
The “Life” Triathlon
800m Run
50 Cals Assault
1000 Row
*Must begin with Run. Row and Assault Bike are interchangeable.