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: Behind the Neck Snatch Grip Push Press (3-3-3-2-2-2)
Every 2 minutes for 15 minutes (7 sets):
Behind the Neck Snatch Grip Push Press
Minute 0-2: Warm-Up
Minute 2: 5 Reps @ 50%
Minute 4: 3 Reps @ 65%
Minute 6: 3 Reps @ 80%
Minute 8: 3 Reps @ 90%
Minute 10: 2 Reps @ 90%+
Minute 12: 2 Reps @ 90%+
Minute 14: 2 Reps @ 90%+
*% based off 1RM Snatch
* Work on strong overhead position for a strong snatch lockout, build to a heavy double. 30 sec front leaning rest on rings between each set (6 total).”
S2: Metcon (AMRAP – Reps)
5 rounds
2 min to complete
40 sec Row/Bike/Ski SPRINT
10 Thrusters
Max Box Jumps with remaining time
Rest 1 min
Rx+: 75/55 24/20″”
Rx: 65/45 24/20″”
Sp: 45/35 20/16″”
*this is meant to be a sprint effort, the thrusters should be very fast, very light, and very unbroken. No step ups, barring any issues/preexisting injuries, etc.
Score is total box jumps.
LIFE
L1: Metcon (No Measure)
15 minute Clock
Min 1-8: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.
Min 8-15: Bear Crawl the length of the gym; Sprint back. EMOM stop where you are and do 5 push ups.
* Continue the lunge/sprint and bear crawl/sprint throughout the running clock, only pausing to do your on the minute movements.
L2: Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP
200m Run
20 KB Thrusters
10 V-Ups
:30 plank
Rx+: 20/12 kg
Rx: 16/8kg