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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Weightlifting

Simple Barbell/Oly Prep (No Measure)

45 Strokes on the Rower (Big pulls, Pause at end of pull on Chest)

2 Rounds

10 Empty Barbell Strict Press

10 Empty Barbell Front Squats

10 Empty Barbell Bent Over Row

5 Empty Barbell Muscle Clean

5 Empty Barbell Muscle Snatch

SPORT

S1: Overhead Squat

Every 2 minutes for 16 minutes (6 sets):

0-4 min : Technique work/warm up

Min 4, 6, 8, 10, 12, 14: 1 Snatch Grip Deadlift, 1 Power Snatch, 1 Overhead Squat

Increase the load over 6 sets and build to a heavy complex.

S2: Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

5 Muscle Ups (Bar/Rings)

15 Goblet Squats

200m Run

Rx+: 70/53

Rx: 53/35

Sp: 35/26

LIFE

L1: Metcon (No Measure)

Every minute for 15 minutes :

Min 1: 15 Cal Row

Min 2: 20 Max Effort Sit-Up w/Wall Throw (Sit up and throw med ball against wall or pass with partners)

Min 3: 20 Elevated Push Up

L2: Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

400m Run

10 Ring Rows

12 Russian Twist

20 Lunges