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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

Warm up -Lower Body/Hip (No Measure)

400m run

3 Rounds

:30 bottom of squat hold (use pole if needed)

5 Burpee Broad Jumps

10 Scap Pull Up w/ Hip Twist (Left and Right)

S1: Snatch – breakdown (Weight)

16 min EMOM

Min 0-6 warm up + technique

Min 7-12 3+ 1 Snatch pull lift offs (knees back while driving hips toward bar. Major Butt tension) + SS 75% of snatch

Min 12-16 2 reps full snatch

S2: Sport – 30-20-10 GHD (Time)

30-20-10

GHDSU

Box Jumps (24/20)

Hang Power Clean (115/80)

RX+: 135/95lbs

RX: as written

SP: 75/45lbs 20/16″

L1: L1 – 15 min to complete (No Measure)

15 min to complete

4 rounds

50 Butt Kickers

50 Plank

40 Mountain Climbers

40 Air Squats

—rest 1 min–

L2: Short Life (Time)

5 rounds

10 GHD sit ups

16 box step ups + knee lift at top 24/20″

16 DB push Press 20/10

16 PVC OHS

300m row

JUST MOVE: 3 rounds

21 min cap

AUX: AUX GHR + Childs pose (No Measure)

3x 10 GHD sit up

3 min banded hip stretch

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