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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

LIFE

L1: Metcon (No Measure)

18 min EMOM (3 rounds)

0-2 Min: 25 DB thrusters

2-4 min: 80 mountain climbers

4-6 min: 50 hip taps (in push up position)

L2: Short Life (Time)

5 rounds

10 box step ups + knee lift at top

10 DB push Press 20/10

15 PVC OHS

SPORT

S1: Power Snatch (1RM)

16 min EMOM

Focus: Slow first pull

0-4 min Warm up

4 min: 3 Power snatch 65%

5 min: 3 Thrusters 65%

6 min: 2 Power Snatch 70%

7 min: 2 Thrusters 70%

8 min: 2 Power Snatch 75%

9 min: 2 Thrusters 75%

10 min: 2 Power snatch 80%

11 min: 2 Thrusters 80%

12 min: 1 Power snatch 85%

13 min: 1 Thruster 85%

14 min: Max Power snatch

15 min: thruster that same weight

both %’s are based on Power snatch

S2: Tailpipe (Time)

With a partner,

3 Rounds (each)

250m Row

While Static Hold

Double KB Front Rack

One partner hold and one partner row, can only row while KB’s are in Front rack

RX+70/44

RX 53/35

Sp 35/18

This is a sprint. Go fast

Aux WOD

Aux: Aux a little extra (No Measure)

4 rounds NFT

5 TTB

5 Pull ups

try to connect these

RX+ 3 Bar MU

2 min each side banded hip stretch