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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Coaches choice a little extra (No Measure)

400m run

5 min accessory

5 min stretch/mobility

S1: S1 – Snatch complex (Weight)

16 min EMOM (Power snatch + Hang snatch + snatch) Must be touch and go.

0-6 min technique

Min 6: 3+3+3

Min 8: 2 +2+2

Min 10: 2+1+1

Min 12: 1+1+1

Min 14: 1+1+1

NEW TO SNATCHES? Great day to practice. Use an empty bar and do 3 reps of the complex every other min.

S2: Sport – run,TTBPU,DBDL (Time)

4 rounds

400 run or row

5 x complex (TTB + Pull up = 1 rep. 5 reps total)

10 DB goblet squats 70/40

15 burpees

RX+:100/70

RX: as written

SP: 50/30

Can sub 2 x (TTB + MU = 1 rep)

CHANGE: added 15 burpees

L1: L1 – 4x 4 min (No Measure)

Every 4 min for 4 rounds

500m row

With remainder of time do:

Round 1: Max step ups 20/16

Round 2 Max Side lunges

Round 3: Max DB clean and Press 20/10

Round 4: Max burpees

RX: as written

SP: 15/5lbs

L2: Life – jumprope,mountain,step,jane,row (Time)

3 rounds

50 jump rope alt stagger step

40 mountain climbers

30 Jane Fondas

20 high knees (high knee + high knee + jump) every rep counts

400m run or row

JUST MOVE: half reps

20 min cap

AUX: AUX – abs #2 (No Measure)

2 min Plank

:30 half way up sit up hold

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