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Project Rise Fitness Denver, Project Rise Fitness Stapleton – WOD

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Warm-up

row/goodmorning/ gobletsquat/burpee (No Measure)

500m Row

then

6 min AMRAP

10 Good Mornings

10 Goblet Squats

5 Burpees

SPORT

S1: High Hang Snatch (5-5-5-5-5)

“Every 2 minutes for 15 minutes (5 sets):

0-6 min : Technique work/warm up

Min 6, 8, 10, 12, 14: 5 High Hang Snatch @ 50%

Focus: big extension and speed under the bar. catch low in the squat, perfect technique and position

S2: Metcon (Time)

Four Rounds for time:

Row 500 Meters

5/3 Muscle-Ups

5 Overhead Squats

Rest 2 minutes

Rx+: MU/155/105

Rx: 10 Pull Ups/115/75

Sp: Ring Rows/85/55

LIFE

L1: Metcon (No Measure)

15 min Running Clock

10 Min to work as far as you can

500m Row

40 Air Squats

20 Burpees

350m Row

30 Air Squats

15 Burpees

150m Row

20 Air Squats

10 Burpees

At 10 min for remaining 5 min

20 cal Assault Bike

10 Push Ups

L2: Metcon (Time)

800m Run

then

2 Rounds

30 KB Swings 35/26

30 Up Downs

30 Step Ups 24/20

100 Single Unders