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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: Power Snatch (1rm)

14 min EMOM PS+HS+OHS

Focus:Keep chest up on your pull

0-4 warm up

4 min: 3 reps 50%

6 min: 2 reps 60%

8 min: 2 reps 70%

10 min: 1 rep 70%+

12 min: 1 rep 70% +

14 min: 1 RM

Can’t put bar down

S2: Sport – Grip city (Time)

3 rounds

20 hang snatch 95/65

20 thrusters

2 min DL hold with DB 70/40

RX+: 115/75 100/50

RX as written

SP: 75/35, 50/30

18 min cap

LIFE

L1: L1 – 14 min 5 min pieces, row,plank,burpbj (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 50 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max burpee box jump overs

L2: Life – lungerussian,plate turn,hipouts (Time)

4 rounds

20 lunge + med ball touch on ground (alt sides like Russian twist)

30 plate turns (hold plate out straight turn right turn left = 1 rep) 25/15

20 hip outs

https://www.youtube.com/watch?v=mPdyInIsp80 Watch at 38 seconds

AUX: AUX – leg lifts (No Measure)

sit on the ground and place hands by knees, lift legs off ground

4×15 seconds

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