Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
Coaches Choice (No Measure)
SPORT
S1: 2 Second Paused Bench Press
Every 2 minutes for 15 minutes (6 sets):
2 Second Paused Bench Press
Focus: Complete Stop on the Chest for 2 seconds, explosive power off the chest.
Minute 0-4: Warm-Up
Minute 4: 3 @ 70%
Minute 6: 3 @ 70%
Minute 8: 3 @ 75%
Minute 10: 3 @ 75%
Minute 12: 3 @ 80%
Minute 14: 3 @ 80%
*% based off 1RM Bench Press
S2: Metcon (Time)
4 Rounds
300m row//Assault Bike (15 cals)
10 Wall Balls
5 Power Snatches
Rx+: 70% of 1RM Power Snatch, 20/14
Rx: 60% of 1RM Power Snatch, 20/14
Sp: 50% of 1RM Power Snatch, 14/10
*1 Min Rest In Between Rounds
*Write Power Snatch weight in notes
LIFE
L1: Metcon (No Measure)
Every minute for 15 minutes :
Min 1: Max Effort Assault Bike
Min 2: Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall)
Min 3: Max Effort Goblet Squats 35/26
L2: Metcon (Time)
100 Air Squats
75 Sit-Ups
50 KB Swings
25 Burpees
10 Turkish Get Ups w/10lbs Dumbbell
500m Row
Rx: 35/26
Sp: 26/18
*16 Min Time Cap