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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

2 rounds

5 push press w/empty bar w/2sec pause at top

5 barbell squats

5 good mornings

10 Lunge + twist

SPORT

S1: High Hang Snatch (2 reps)

10 min EMOM High hang power snatch

Focus: Everything below the waist is what gets the bar up, not your arms or low back

0-4 warm up

4 min: 3 reps 50%

5 min: 2 reps 50%

6 min: 2 reps 50%

7 min: 2 reps 50%

8 min: 2 reps 50%

9 min: 2 reps 50%

S2: Sport – row, DN snatch, DU (Time)

The Opener

For time:

30 calorie row

30 alternating dumbbell snatches

60 double unders

20 calorie row

20 alternating dumbbell snatches

40 double unders

10 calorie row

10 alternating dumbell snatches

20 double unders

Rx+: 70/50

Rx: 50/30

Sp: 30/20

LIFE

L1: L1-12 min EMOM (No Measure)

12 in EMOM (3 rounds)

1 min: 18 box step ups

2 min: 80 flutter kicks

3 min: 10 Push up + knee tuck (one each leg per push up)

6 week CHALLENGE: 10,50,8

L2: Life – 14 min AMRAP DBOHS, plank, ball slam row (AMRAP – Rounds and Reps)

14 min AMRAP

20 single arm DB OHS 30/15

:40 plank hold

20 ball slams 30/20

250m Row after each round

6 wk CHALLENGE: 12,:30, 12

AUX: AUX – grip + IT bands (No Measure)

2 min bar hang

2 min role IT bands.