Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Scap Stability/Oly Prep (No Measure)
2 Min Row
2 Rounds
10 Scap Pull-Ups w/Twist
10 Superman Reach & Pull
5 Burpee Broad Jumps
SPORT
S1: Snatch Pull (6 x 3 )
Every 2 minutes for 15 minutes (6 sets):
Snatch High Pull + Single Arm DB Row
FOCUS: Large Upper Body shrug at the apex of extension
Minute 0-3: Warm-Up
Minute 3: 3 Reps @ 50%
Minute 5: 3 Reps @ 50%
Minute 7: 3 Reps @ 50%
Minute 9: 3 Reps @ 60%
Minute 11: 3 Reps @ 60%
Minute 13: 3 Reps @ 60%
* % based of 1 RM Snatch
* 8 Single Arm DB Row each arm in between sets.
– Men: 50-70 lbs. Women 20-40 lbs.
S2: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Power Snatch
3 Muscle Ups
2 Burpees
Rx+: 135/95, As written
Rx: 95/65, 10 Kipping Pull Ups
Sp: 75/55, 15 Ring Rows
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes:
Min 1: 12 Weighted Lunge (BB in Front Rack)
Min 2: 12 Barbell Shoulder Press
Min 3: 10 Barbell Rollout
** Use same bar for step up, shoulder press and rollouts
L2: Metcon (AMRAP – Rounds and Reps)
15 MIN AMRAP
20 DB Renegade Rows 20/10
30 Weighted Dumbbell Lunges 20/10
3 Weighted DB Stair Runs 20/10
*Coaches Note: If the Dumbbells rest at anytime on the floor aside from the contact made on the Renegade Rows, you will do 6 burpees. http://youtu.be/YHN0SGa-68Q