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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm up – abs (No Measure)

400m run or row

2 rounds

10 scap pull ups

5 Toe to bar or hanging knee tuck

10 tin man kicks

Coaches lead this. Do all together as a class.

2 rounds

10 sit ups

10 med ball russian twist 20/10lbs

1 min plank

S1: S1 – snatch DL + snatch (Weight)

16 min EMOM Snatch DL + Snatch

Focus: Pull bar like you would snatch not like you would DL + snatch

0-6 min Technique

Min 6: 5+2 70%

Min 7:5-10 TTB

Min 8: 3+1 80%

Min 9:5-10 TTB

Min 10: 3+1 85%

Min 11:5-10 TTB

Min 12: 2+1 90%+

Min 13:5-10 TTB

Min 14: 2+1 90%+

% based on max snatch

Snatch part 2 video

https://www.youtube.com/watch?v=dQ6NdDfxnCE

S2: Sport -14 min EMOM (Weight)

14 min EMOM – Must complete all 3 in each minute

1 rep Strict pull up

2 reps hang clean

3 reps front squats

RX+ Muscle up

RX strict PU

SP banded

Score = weight used

L1: L1 – mile test (Time)

1 mile run or 1600m row test
When you finish do 60 sit ups

L2: Life WOD 2/19/15 (AMRAP – Rounds and Reps)

9 Min AMRAP x 2

400m Run

15 Deadlifts DB 30/20

10 Push-Ups

20 Russian twist w Med ball 14/10lbs

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

RX: as written

SP:75/45

6 Week Challenge

9 Min AMRAP x 2

200m Run

15 Deadlifts 45/35

5 Push-Ups

—-After 9 min Rest 1 minute THEN Repeat (Start from begining)—-

Score= # rounds in your slowest 9 minutes.

AUX: aux wod GHD shoulder (No Measure)

3×20 GHD sit ups

2 min banded shoulder stretch each arm

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