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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

8 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Power Snatch (10×1/3)

15 MIN EMOM Power Snatch

Focus: Aggressive turn over on both heavy and light lifts.

0-5 min warm up/skill

5 min 3 reps 50%

6 min 1 reps 60%

7 min 3 reps 50%

8 min 1 reps 65%

9 min 3 reps 50%

10 min 1 reps 70%

11 min 3 reps 50%

12 min 1 rep 75%

13 min 3 reps 50%

14 min 1 rep 80%

15 min 1 rep 80%+

S2: The Hunt (PRF) (Calories)

Assault wod “The Hunt” 12 min AMRAP

3 rounds

10 TTB

15 Sumo Deadlift High pull

15 Shoulder to OH

10 Bar over burps

Remainder of 12 min cal on Assault Bike.

RX+115/75

RX 95/65

SP 75/45

Stagger starts by 4 min with most seasoned athletes in first heat.

If subbing row divide calories in half.

LIFE

L1: Metcon (No Measure)

EMOM x 15 Minutes (5 sets)

Min 1: 10 Man Makers

Min 2: 20 DB Hang Cleans

Min 3: 50m OH KB Carry

L2: The “Life” Triathlon (PRF) (Time)

The “Life” Triathlon

800m Run

50 Cals Assault

1000 Row

*Must begin with Run. Row and Assault Bike are interchangeable.