Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
General B (No Measure)
750m row @ moderate pace, then:
3 rounds
7 empty barbell thruster
5 spiderman lunge per leg
5 nice and easy burpees
SPORT
S1: Power Snatch
Every 2 minutes for 18 minutes (7 sets):
1 Power Snatch + 1 Squat Snatch
Minute 0-4: Warm-Up/Technique
Minute 4: 1 Power Snatch + 1 Squat Snatch @ 65%
Minute 6: 1 Power Snatch + 1 Squat Snatch @ 65%
Minute 8: 1 Power Snatch + 1 Squat Snatch @ 70%
Minute 10: 1 Power Snatch + 1 Squat Snatch @ 70%
Minute 12: 1 Power Snatch + 1 Squat Snatch @ 75%
Minute 14: 1 Power Snatch + 1 Squat Snatch @ 80%+
Minute 16: 1 Power Snatch + 1 Squat Snatch @ 80%+
*% based off 1RM Power Snatch
S2: Metcon (AMRAP – Reps)
7 Min AMRAP (Up Ladder of 3..)
3 Ab Mat Sit-Up (Fingers on ground)
3 Power Snatch
RX+: 135/95
RX: 115/80
Sp: 95/65
*Score is total reps.
LIFE
L1: Metcon (No Measure)
Every minute for 16 minutes :
Min 1: Max Cal Assault Bike
Min 2: 15 Up Downs/Sprawl
Min 3: 3 x 5-10 Shuttle Sprint
Min 4: 15 Box/Bench Dips
L2: Metcon (AMRAP – Reps)
2 Rounds
1 Min Max Ab-Mat Sit-Ups
1 Min Max Cal Row
1 Min Max Russian Twists 20/14 (Wallball)
1 Min Max KB Deadlifts 70/53
1 Min Max 4 Count Flutter Kicks
*Score Is total reps
Aux WOD
A1: Metcon (AMRAP – Reps)
3 Sets/Rounds
15 Hammer Curls 30/20
Max Banded Tricep Push Down Green/Red
*Rest :45 In Between Sets.
*Score is Total # of Tricep Push Downs