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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: Power Snatch (1×8 reps)

14 min EMOM

Focus: touch and go

0-4 min: Warm up + technique

4 min: 8 Power snatches 50%

6 min: 8 Power snatches 60%

8 min: 8 Power snatches 70%

10 min: 6 Power snatches 60%

12 min: 6 Power snatches 60%

Between sets do 8 one legged box jumps or sub step ups

Must be touch and go.

Record the 70% for 8 reps

S2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400m run

100 double unders

30 push ups

200m Run

50 double unders

15 push ups

RX+ Strict HSPU half the reps

RX as written

SP double taps

LIFE

L1: Metcon (No Measure)

15 min EMOM

Min 1: 30 stick jumps or steps

Min 2: 15/10 Cal row

Min 3: 8 down dog to up dog

L2: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

400 run

30 box steps overs

800m Row

60 Russian twist with wall ball 20/14

20 cal assault bike

90 one legged jumps over a line

Mobility

MOB: Metcon (No Measure)

Mobility WOD

2 min in couch stretch each leg