Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
Warm-up
General Warm Up E (No Measure)
10 minute AMRAP
15 Scap Push Ups
10 Toe Touch Squats
10 Seated Prisoner Rotations
Farmer Carry down and back with a moderate weight
SPORT
S1: Snatch Pull (6×3)
Every 2 minutes for 15 minutes (6 sets):
Snatch High Pull + Single Arm DB Row
Minute 0-2: Warm-Up
Minute 3: 3 Reps @ 50%
Minute 5: 3 Reps @ 50%
Minute 7: 3 Reps @ 50%
Minute 9: 3 Reps @ 60%
Minute 11: 3 Reps @ 60%
Minute 13: 3 Reps @ 60%
* % based of 1 RM Power Snatch
* 6 Single Arm DB Row each arm in between sets. Men: 40/50 lbs. Women 20/30 lbs.
S2: Metcon (Time)
4 Rounds
200m Sprint
10 KB Swings
6 Burpees
RX+: 70/44
RX: 53/35
SP: 35/26
*45 Seconds of rest in between Rounds.
LIFE
L1: Metcon (No Measure)
2 Rounds
:20 Work/:10 Rest (3 Rounds/Station)
Front Plate Raises 2.5/5
Jumping Lunges
Row
Assault Bike
Ski Erg
*Coaches Note: You will spend a minute and a half at each station before switching. 1 Round is 7 ½ minutes. You will complete 2 rounds for a total of 15 minutes.
L2: Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP
400m Run
10 Ring Rows
12 Russian Twist
20 Lunges