Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
snatch + general (No Measure)
400 run
8 min AMRAP
5 push press w/empty bar w/2sec pause at top
5 barbell squats
5 good mornings
10 spiderman lunge
Weightlifting
S1: Snatch (5-3-3-1-1-1-1)
Establish a max Squat Snatch 20 min EMOM (Every 2 min)
0-6 warm up
6 min 5 reps 60%
8 min 3 reps 70%
10 min 3 reps 80%
12 min 1 rep 90%
14 min 1 rep 95%
16 min 1 rep 100%+
18 min 1 rep 100%+
*work to a maximal load over 20 mins, reps are NOT meant to be performed quickly during lighter sets. hit each rep as a single as if you are about to lift max weight
S2: Metcon (Time)
21-15-9
Burpee Box Jumps
Thrusters
Rx+: 30/24″ 115/80
Rx: 24/20 95/65
SP: 20/16″, 75/55
LIFE
L1: Metcon (No Measure)
20 min Running Clock
12 Min to work as far as you can
500m Row
40 Air Squats
20 Burpees
350m Row
30 Air Squats
15 Burpees
150m Row
20 Air Squats
10 Burpees
At 12 min for remaining 8 min
200m Run
15 Cal on Air Bike
10 Burpees
L2: Metcon (AMRAP – Reps)
3 Rounds
1 min Kb Swings
1 min Goblet Squats
1 min KB Push Press (single arm, switch whenever you like)
1 min rest
score is total reps
Rx: 44/26
SP: 35/18