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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

High Hang Snatch (5×1)

Every 2 minutes for 16 minutes (5 sets):

Focus: Speed under the bar. How do you pull it high enough but still drop under quickly

Min 0-6 : Technique work/warm up

Min 6: 2 SDL + 1 HPS + 1 HHPS

Min 8: 2 SDL + 1 HPS + 1 HHPS

Min 10: 2 SDL + 1 HPS + 1 HHPS

Min 12: 2 SDL + 1 HPS + 1 HHPS

Min 14: 2 SDL + 1 HPS + 1 HHPS

Snatch grip DL + Hang PS+ High hang PS

Increase the load over 5 sets and build to a heavy complex.

S: Sport DB snatch TTB (Time)

3 rounds

300m Row

20 DB Snatches

12 Toes 2 Bar

12 Push Ups

Rx+: 70/40

Rx: 50/30

Sp: 40/20

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 15 Goblet Squats

Min 2: 20 bicep curl to press

Min 3: 20 Meter Lid Drag x 20 meters

L2: Life 3x6min AMRAPs (AMRAP – Reps)

For time:

AMRAP 6 min

20 KB swings russian

50 Single Unders

AMRAP 5 min

200m Row

20 DB front squat 20/10

20 Flutter Kicks (4 count)

AMRAP 4 min

20 sit-ups

20 single leg box squats to 90 deg

*score is total reps from all rounds

Rx+: 70/53

Rx: 53/35

Sp: 35/26

Aux WOD

Aux: Metcon (No Measure)

100 scap pull ups

Shoulder stretch

2-3 min each person https://www.youtube.com/watch?v=okh_F54KXuA

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