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
SPORT
S1: High-Hang Snatch (3-1-1-1 as a complex)
Every 2 minutes for 16 minutes (5 sets):
0-6 min : Technique work/warm up
Focus – Speed under after extension. Think about pulling yourself under the bar into the squat position, as opposed to pulling the bar up overhead. (All reps are performed as squat snatch)
Min 6, 8, 10, 12, 14: 3 Snatch Grip Deadlift + 1 Full Snatch + 1 Above Knee Hang Snatch + 1 high hang snatch
The goal is to build in load over the course of the sets, do not go up in weight unless the reps are good, focus on speed and form before adding load. You may use lifting straps if you have them.
S2: cardio interval run du kbs (Time)
4 Rounds
200m Run
40 Double Unders
20 KB Swings
1 min Rest
Rx+: 70/53
Rx: 53/35
Sp: 35/26, double taps
This should be fast, if the KB needs to be broken into more than 2 sets, you should drop weight.
LIFE
L1: Metcon (No Measure)
Tabata
Sit Ups
No Squat Wall Balls 14/10
KB DL 12/8kg
DB Push Press 20/10
L2: Metcon (AMRAP – Reps)
4 Rounds
1 min Box Jumps/Step Ups
1 min Row for Cals
1 min Ring Rows
1 min AB for Cals
1 min rest
Rx: 24/20
Sp: 20/16