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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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General Warm Up D (No Measure)

400 meter run, then:

3 rounds

30 alt toe touch seated

7 muscle cleans with empty barbell

15 scap pull up

S1: Squat Snatch (1+1+1)

Every 2 minutes for 15 minutes (6 sets):

1 Power Snatch + 1 Squat Snatch + 1 OH Squat

Minute 0-4: Warm-Up/Technique

Minute 4: 3 Power Snatch + 2 Squat Snatch + 1 OH Squat @ 50%

Minute 6: 3 Power Snatch + 2 Squat Snatch + 1 OH Squat @ 60%

Minute 8: 2 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 70%

Minute 10: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 70%

Minute 12: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 75%

Minute 14: 1 Power Snatch + 1 Squat Snatch + 1 OH Squat @ 75%

*% based off 1RM Power Snatch

Sport – Masters reg #3 (AMRAP – Rounds and Reps)

15 min AMRAP

55 double unders

15 chest to bar pull ups

5 hang power cleans 155/105

RX+: As written

RX: chin over pull ups 135/85

SP: 95/65 2x’s ring rows

3x’s single unders to mod

L1 – 14 min 5 min pieces, row,plank,burpbj (No Measure)

14 min EMOM

0-5 min Max cal Row (must hold above 70 strokes per minute)

5-10 min Max plank Every time you break you have to do 3 man makers

10-14 min Max burpee box jump overs

L2: Life 1000 row buy in 20 min (Time)

1000 row

4 Rounds

15 Ring Rows

15 Wall Balls 14/10

15 V up

1000 row

*20 Min Cap

AUX: AUX coaches choice (No Measure)