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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

OH Stability (No Measure)

400m Run & 500m Row

2 Rounds

25 Face Pulls

5 OH Squat w/Empty Barbell

5 Inchworm

SPORT

S1: Overhead Squat

Every 2 minutes for 16 minutes (5 sets):

0-6 min : Technique work/warm up

Min 6, 8, 10, 12, 14: 1 Snatch Grip Deadlift, 1 Power Snatch + 1 Overhead squat

Focus: Using the Snatch Grip Deadlift to find peak extension and prepare for the extension in the power snatch.

Increase the load over 5 sets and build to a heavy complex.

S2: Metcon (Time)

3 Rounds

5 Muscle Ups

10 Power Snatch

15 KB Swings

20 Box Jumps

*Time Cap 20 Minutes

Rx+ 135/95, 70/53, 24/20

Rx: 5 Chest to Bar Pull-Ups, 115/80, 53/35, 20/16

Sp: 10 Pull Ups, Less Than or Equal to 95/65, 35/26, 20/16

LIFE

L1: Metcon (No Measure)

5 Rounds

:30 Sprint/:30 Slower Assault Bike/Row

With remaining time do the following…

AMRAP (Remaining Time)

20 Clean and Press w/DB (10/arm)

20 Ball Slams

40 Mountain Climbers

*15 Minute Time Cap

L2: Metcon (Time)

500m Row

80 Russian KB Swings

70 Air Squats

60 Russian Twists

50 Double Taps (Double Unders if you have em’)

40 Lunges

30 Up Downs

20 DB Strict Press

500m Row

Rx+ 35/26, 20/10

Rx: 26/18, 10/5

* Use KB for Russian KB Swings & Russian Twists.

**20 Min Time Cap.