Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
OH Stability (No Measure)
400m Run & 500m Row
2 Rounds
25 Face Pulls
5 OH Squat w/Empty Barbell
5 Inchworm
SPORT
S1: Overhead Squat
Every 2 minutes for 16 minutes (5 sets):
0-6 min : Technique work/warm up
Min 6, 8, 10, 12, 14: 1 Snatch Grip Deadlift, 1 Power Snatch + 1 Overhead squat
Focus: Using the Snatch Grip Deadlift to find peak extension and prepare for the extension in the power snatch.
Increase the load over 5 sets and build to a heavy complex.
S2: Metcon (Time)
3 Rounds
5 Muscle Ups
10 Power Snatch
15 KB Swings
20 Box Jumps
*Time Cap 20 Minutes
Rx+ 135/95, 70/53, 24/20
Rx: 5 Chest to Bar Pull-Ups, 115/80, 53/35, 20/16
Sp: 10 Pull Ups, Less Than or Equal to 95/65, 35/26, 20/16
LIFE
L1: Metcon (No Measure)
5 Rounds
:30 Sprint/:30 Slower Assault Bike/Row
With remaining time do the following…
AMRAP (Remaining Time)
20 Clean and Press w/DB (10/arm)
20 Ball Slams
40 Mountain Climbers
*15 Minute Time Cap
L2: Metcon (Time)
500m Row
80 Russian KB Swings
70 Air Squats
60 Russian Twists
50 Double Taps (Double Unders if you have em’)
40 Lunges
30 Up Downs
20 DB Strict Press
500m Row
Rx+ 35/26, 20/10
Rx: 26/18, 10/5
* Use KB for Russian KB Swings & Russian Twists.
**20 Min Time Cap.