Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD
(No Measure)
800m Run
2 Rounds
10 Strict Press w/Empty Barbell
30 Double Unders
15 Bows to Coach Casey (Banded Good Mornings)
SPORT
S1: Squat Snatch
The Super Casey Snatch Complex of Superiority/Going Away Strength That Makes Us All Sad
#goodbyemylove
Every 2 minutes for 15 minutes (7 sets):
2 Snatch Grip DL + 2 Power Snatch + 2 Squat Snatch + 2 OH Squats + 1 Burpee + 1 Back Flip
Focus: Consistent movement in the catch on the power position and the squat position.
Minute 0-2: Warm-Up
Minute 2: SCSCS/GASTMUAS @ 50%
Minute 4: SCSCS/GASTMUAS @ 65%
Minute 6: SCSCS/GASTMUAS @ 70%
Minute 8: SCSCS/GASTMUAS @ 75%
Minute 10: SCSCS/GASTMUAS @ 75%+
Minute 12: SCSCS/GASTMUAS @ 75%+
Minute 14: SCSCS/GASTMUAS @ 75%+
*% based off 1RM Snatch, and are suggested percentages, do your best to add weight each set.
S2: Metcon (Time)
“The Clement Special”
4 Rounds
400m Run
10 HSPU’s
10 DB Snatches (5/Arm)
*18 Min Time Cap
Rx+ : Strict HSPU, 70/50
Rx: Kipping HSPU, 50/40
SP: DB Strict Press 40/30, 40/30
LIFE
L1: Metcon (No Measure)
Every minute for 15 Minutes (5 Rounds)
Min 1: 10 Burpee Ball Slams
Min 2: 40 Grasshoppers
Min 3: :30 Assault Bike
L2: Metcon (Time)
5 rounds for time:
400 meter run
30 Kettlebell Deadlifts, 35/26
20 Elevated Push-Ups