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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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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

S1: Hang Snatch (1 80%)

18 min EMOM Snatch Pull + Hang snatch (every 2 min)

0-8 min skill/warm up to 60%

8 min 70%

10 min 75%

12 min 80%

14 min 80%+

16 min 80%+ based on feel

% on max snatch

Focus: unbroken

S2: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP x 3 rounds

4 dumbbell rows

6 lunges (2 dumbbells same weight)

4 burpee w/ single dumbbell

rest 2 min

Total rounds start where you left off.

RX+ 50/30

RX 40/20

SP 30/10

LIFE

L1: Metcon (No Measure)

18 min EMOM (5 rounds)

1 Min: 20 Skier single leg jumps (side to side)

2 Min: 20 ring rows

3 Min: 8-12 burpee

then

6 rounds tabata sit up. (3 min)

L2: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP x 3 rounds

8/6 assualt bike (Must pedal backwards)

10 Wallballs 20/14

6 push ups

rest 2 min

score = rounds + reps. Start where you left off.

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