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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Upper Body General (#1) (No Measure)

400m Run x 2 (Slow/Fast)

3 Rounds

3 Negative Pull-Ups

5 Strict Press w/Empty Barbell (Slow)

10 Superman Reach & Pull

SPORT

S1: Snatch Balance (6×2)

16 min EMOM

Focus: Strong Stable Shoulders at catch

0-4 min Warm up

Odd min: 2 Snatch Balance

Even min: 3 Single Arm DB Press

Snatch Balance: Weight should be considered a medium weight for that movement. This will vary greatly based on your flexibility.

S2: Heavy DB Thruster (AMRAP – Rounds and Reps)

12 min AMRAP

2 DB thrusters

4 Ring Dips (Girls 2)

6 DB hang cleans

8 cal assault (sub 16 cal on rower)

RX+ 70/50

RX 50/30

SP 40/20 Banded Ring dips

LIFE

L1: Metcon (No Measure)

Every minute for 12 minutes:

Min 1: 10 Goblet Step Up

Min 2: 20 DB Shoulder Press

Min 3: :50 jump rope singles or double unders

L2: 15 Min AMRAP 400 Run 20 KB Swings 44/26 20 Jumping Pull-Ups (AMRAP – Rounds and Reps)

15 Min AMRAP

400 Run

20 KB Swings 44/26

20 Jumping Pull-Ups

40 Mountain climbers