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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

Shoulders + general + snatch (No Measure)

400 run

8 min amrap

10 Scap pull ups

10 PVC pass throughs

10 squats

10 floor sweeps

SPORT

S1: Behind the Neck Snatch Grip Push Press (3-3-3-2-2-2)

Every 2 minutes for 15 minutes (7 sets):

Behind the Neck Snatch Grip Push Press

Minute 0-2: Warm-Up

Minute 2: 5 Reps @ 50%

Minute 4: 3 Reps @ 65%

Minute 6: 3 Reps @ 80%

Minute 8: 3 Reps @ 90%

Minute 10: 2 Reps @ 90%+

Minute 12: 2 Reps @ 90%+

Minute 14: 2 Reps @ 90%+

*% based off 1RM Snatch

* Work on strong overhead position for a strong snatch lockout, build to a heavy double. 30 sec front leaning rest on rings between each set (6 total).”

S2: Metcon (AMRAP – Reps)

5 rounds

2 min to complete

40 sec Row/Bike/Ski SPRINT

10 Thrusters

Max Box Jumps with remaining time

Rest 1 min

Rx+: 75/55 24/20″”

Rx: 65/45 24/20″”

Sp: 45/35 20/16″”

*this is meant to be a sprint effort, the thrusters should be very fast, very light, and very unbroken. No step ups, barring any issues/preexisting injuries, etc.

Score is total box jumps.

LIFE

L1: Metcon (No Measure)

15 minute Clock

Min 1-8: Walking lunge the length of the gym; Sprint back. EMOM stop where you are and do 5 burpees.

Min 8-15: Bear Crawl the length of the gym; Sprint back. EMOM stop where you are and do 5 push ups.

* Continue the lunge/sprint and bear crawl/sprint throughout the running clock, only pausing to do your on the minute movements.

L2: Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

200m Run

20 KB Thrusters

10 V-Ups

:30 plank

Rx+: 20/12 kg

Rx: 16/8kg

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