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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Scap Stability/Oly Prep (No Measure)

2 Min Row

2 Rounds

10 Scap Pull-Ups w/Twist

10 Superman Reach & Pull

5 Burpee Broad Jumps

SPORT

S1: Snatch Pull (6 x 3 )

Every 2 minutes for 15 minutes (6 sets):

Snatch High Pull + Single Arm DB Row

FOCUS: Large Upper Body shrug at the apex of extension

Minute 0-3: Warm-Up

Minute 3: 3 Reps @ 50%

Minute 5: 3 Reps @ 50%

Minute 7: 3 Reps @ 50%

Minute 9: 3 Reps @ 60%

Minute 11: 3 Reps @ 60%

Minute 13: 3 Reps @ 60%

* % based of 1 RM Snatch

* 8 Single Arm DB Row each arm in between sets.

– Men: 50-70 lbs. Women 20-40 lbs.

S2: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

5 Power Snatch

3 Muscle Ups

2 Burpees

Rx+: 135/95, As written

Rx: 95/65, 10 Kipping Pull Ups

Sp: 75/55, 15 Ring Rows

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes:

Min 1: 12 Weighted Lunge (BB in Front Rack)

Min 2: 12 Barbell Shoulder Press

Min 3: 10 Barbell Rollout

** Use same bar for step up, shoulder press and rollouts

L2: Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

20 DB Renegade Rows 20/10

30 Weighted Dumbbell Lunges 20/10

3 Weighted DB Stair Runs 20/10

*Coaches Note: If the Dumbbells rest at anytime on the floor aside from the contact made on the Renegade Rows, you will do 6 burpees. http://youtu.be/YHN0SGa-68Q