Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Shoulder and Scap Stability (No Measure)
1 Min Assault Bike + 1 Minute Row + 200m Run
2 Rounds
10 Banded Pull Aparts
20 PVC Pipe Pass Throughs
10 KB Swings
SPORT
S1: Overhead Squat
Every 2 minutes for 16 minutes (6 sets):
0-6 min : Technique work/warm up
Min 4, 6, 8, 10, 12, 14: 1 Snatch balance + 3 Overhead Squats
Focus: catch low in the squat, strong dip and drive to drop under the bar for the snatch balance, maintain stability for the squat
Increase the load over 6 sets
S2: Metcon (Time)
3 Rounds
400m Run
10 Clean and Jerks
10 Pull Ups
Rx+: 185/125, 5 Muscle Ups
Rx: 155/105
Sp: 115/75
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes :
Min 1: Max Cal Assault Bike
Min 2: 15 Up Downs/Sprawl
Min 3: 5-10-5 Shuttle Sprint
Min 4: 15 Box/Bench Dips
L2: Metcon (Time)
3 Rounds
400m Run
15 DB Thrusters
15 Burpee Box Step Ups (Jump if you got it)
Rx: 30/20 24″/20″
SP: 20/10 20/16