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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

8 min AMRAP

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

5 barbell squats

5 good mornings

10 spiderman lunge

SPORT

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S1: Overhead Squat (3×10)

18 min EMOM

0-3 min mobility for OHS

3-6 min warm up/technique

6 min 10 OHS

9 min 10 OHS

12 min 10 OHS

15 min 10 OHS

moderate/heavy weight

S2: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 MU/pull up

10 power clean

Rx+ Muscle up 155/105

Rx C2B 155/105

Sp Mod pull up 115/75

Spend 8 min working on MU technique

LIFE

L1: Metcon (No Measure)

12 min AMRAP

5 man makers

4 stair runs

then

6 min row for distance

L2: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 KB swings 53/35

20 DB snatch 30/20

20 Russian twist with med ball

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