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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Old School Warm Up (No Measure)

Everyone Starts on one end of the room

Jog Down and Back x 3

Runners Lunge Down

Reverse lunge with rotation back

Bear Crawl Down

Burpee Broad Jump Back

High Knees Down

Butt Kicks Back

Side Shuffle Down and Back

then

2 Rounds

10 Wall Balls

10 KB Swings

SPORT

Squat Snatch (1 rm)

S1: Metcon (AMRAP – Rounds and Reps)

In 10 minutes:

Establish 1 RM Snatch

AMRAP 20 min of:

30 Calories Air Assault Bike

30 1-Arm DB Snatch 70/40

30 Calories Air Assault Bike

30 1-Arm DB Snatch 50/30

30 Calories Air Assault Bike

30 1-Arm DB Snatch 40/20

30 Calories Air Assault Bike

30 1-Arm DB Snatch 30/10

AMRAP 8 min of:

25 Double-unders

5 Burpee Box Jumps 24″/20″

1 Front Squat 245/165

*Rest 5 minutes between workouts

RX: as written

SP: 10lbs less

LIFE

L1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min of:

30 Calories Air Assault Bike

60 1-Arm DB Snatch 20/10

30 Calories Air Assault Bike

60 1-Arm DB Snatch

30 Calories Air Assault Bike

60 1-Arm DB Snatch

30 Calories Air Assault Bike

60 1-Arm DB Snatch

AMRAP 8 min of:

50 single unders Double-unders

5 Burpee Box Jumps 24″/20″

20 barbell back squats

*Rest 5 minutes between workouts

AUX: Metcon (No Measure)

4 min LAX ball in mid back

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